To increase the effect of exercise, you must eat protein to build muscle. However, it is unclear when to eat protein that is good for muscles. Whether to eat before or after exercise is difficult. Food is just as important as exercise, and food is an essential source of energy for our body. Before and after exercise, we look at the types of foods that increase the effect of exercise and scientific intake methods.
◆ When should I eat food related to exercise?
The timing of eating before and after exercise is important. 1-3 hours before exercise, light snackeat Eating right before exercise can cause stomach pain, so take some time beforehand. During exercise, a lot of blood rushes to the muscles. As the blood flow to the digestive system is reduced, it becomes difficult to digest food. Therefore, you should not eat right before exercise. After exercise, damaged muscle tissue needs to be restored. Replenish food within an hour after exerciseIt is good to do.
◆ Eat fiber-rich fruits and nuts in the morning before exercise.
If you exercise in the morning, fruit rich in dietary fibereat Dietary fiber prevents you from feeling hungry quickly. It also helps to supply energy and is a light enough food that does not burden you with exercise. Here, drink low-fat milk that supplies protein and calcium. A combination of protein-rich plain yogurt and fruit is also okay.
Mixing nuts and dried fruits evenly and eating a handful is the secret to improving exercise results. Nuts are heart-healthy polyunsaturated fatsand has a high protein content. It is rich in antioxidants and helps our body use oxygen properly.
For those who must drink coffee in the morning or late afternoon, it is good to drink a latte with milk to replenish protein. Caffeine relieves muscle soreness and helps burn calories during exercise.
◆ A balance of carbohydrates and proteins to aid recovery after exercise
eggs are perfect foodis called 9 Essential Amino Acids Used to Build MuscleIt is a perfect protein food in that it has all of them. However, it is high in calories when eaten in a fried form, so eat it in boiled or poached form.
In a study comparing the recovery of athletes who ate chocolate milk and those who ate a sports drink after exercise, they recovered faster than those who ate chocolate milk. this is Chocolate milk has the right ratio of carbohydrates and proteins in the ratio of 4 to 1.It is analyzed that this is because it contains However, be careful with chocolate milk, which has a high sugar content.
Sweet potatoes and grilled or boiled fish are also typical post-workout meals.am. Fish is a good source of omega-3 fats and protein, which reduce levels of inflammation that can cause post-workout pain. Sweet potatoes are rich in carbohydrates and dietary fiber, giving a feeling of fullness and supplying vitamin A that strengthens immunity.
A meal consisting of brown rice, chicken breast, and vegetablesalso good This composition is also a diet in which protein and carbohydrates are properly balanced to help recover after exercise. When having a post-workout meal, you should also pay attention to the choice of sauce. For example, instead of using mayonnaise, you can use avocado to give a creamy feeling. Avocados are rich in calcium and magnesium and prevent muscle cramps.
