Are you tired of chicken breast? 5 recommended Matdori foods that increase exercise efficiency

If you want to enjoy exercise and diet

Just like maintaining a healthy diet, it is very important to eat the right nutrition before and after exercise. Food can help you fully recover the stamina lost after exercise, reduce the risk of injury, and improve your overall health. We prepared this for those of you who believe that all exercise food contains chicken breast and egg whites. Five recommended tempting foods that are delicious and can increase exercise efficiency.

1. Chocolate milk

Milk is known for being a food with balanced carbohydrate and protein content. It naturally contains around 90% moisture, making it perfect for rehydrating after a lot of sweating. Among them, chocolate milk is suitable for consumption after exercise because it contains electrolytes and carbohydrates. In fact, one study found that athletes who drank a glass of chocolate milk after exercise recovered faster than those who drank only a sports drink containing carbohydrates. This is because the various nutrients in chocolate milk help restore a tired body by regulating heart rate and lactic acid concentration. We can expect similar effects to the protein shake we drink after exercise. The cheaper price than a protein shake is a bonus.

2. Blueberry Greek Yogurt

Greek yogurt is considered a light food. It is known as a food rich in protein, probiotics, and calcium. The high-quality protein in Greek yogurt supports recovery and muscle growth, while probiotics improve gut health, helping to improve overall nutrient absorption and immune function. In addition, since calcium maintains strong bone mineral density, it can also be expected to prevent fractures that may occur during exercise.

If you are wondering what toppings to put on your Greek yogurt, we recommend blueberries, which are rich in antioxidants. Blueberries are known for being rich in antioxidants, especially vitamin C and anthocyanins. Antioxidants help reduce oxidative stress caused by exercise and inflammation, speed up recovery and reduce muscle soreness. Vitamin C supports the production of collagen, which is important for joint and muscle health. Enjoy richer nutrition with simple and delicious food.

3. Whole wheat toast with scrambled eggs

A diet that severely restricts carbohydrates is not good. Carbohydrates are an essential part of replenishing the energy expended during exercise. Toast is a quick and easy way to eat carbohydrates. If you choose ‘whole wheat’ bread instead of white bread, the rich fiber will keep your blood sugar level even. It can prevent blood sugar spikes, which are a concern when eating bread. We recommend filling protein deficiencies with eggs. As you know, eggs are a complete protein food and contain all nine essential amino acids that the body uses to build muscle. If you’re tired of just two things, you can also add a healthy fat like avocado or peanut butter to your whole wheat toast. If you are concerned about the oil used for scrubbing, try substituting boiled or poached eggs.

4. Tart cherry or pomegranate juice

Tart cherry is a mixture with a strong sour and sweet taste. They are softer than regular cherries, so they are sold frozen or dried. This gives you the advantage of being able to use it in a variety of recipes. Tart cherries are characterized by being rich in vitamins and anthocyanins compared to normal cherries. Thanks to this, it is effective in relieving inflammation and pain as well as recovering a tired body after exercise. Experts recommend tart cherry juice as a food to improve physical recovery and performance when continuing to exercise or compete.

Pomegranate juice is also rich in antioxidants. Among them, it has a high polyphenol content. Thanks to this, you can expect the effects of fighting oxidative stress in the body, improving blood flow, reducing muscle pain, and improving recovery. However, both tart cherry and pomegranate juice are high in sugar, so we recommend eating them in moderation, about one glass at a time.

5. Grilled salmon with sweet potatoes

If you want to eat a high dose of omega-3, fatty acids, vitamin D, and high quality protein all at the same time, salmon is the answer. Salmon can relieve inflammation that causes muscle pain after exercise. The principle is that Omega-3 helps reduce inflammation by buffering free radicals that can damage cells. If you add sweet potatoes here, you can add both fiber and carbohydrates. In addition, sweet potatoes are high in potassium, which helps prevent muscle cramps that can occur during exercise, and the high fiber content keeps you feeling full for longer. big As sweet potatoes are complex carbohydrates, they are also suitable to eat before high intensity exercise. However, roasted sweet potatoes have a glycemic index that is more than twice as high as boiled sweet potatoes, so be careful not to eat too much.