What should you eat after exercising? Foods that you should eat after exercising include carbohydrates, protein, and water. Because when exercising, the body loses carbohydrates, which are its main source of energy, as well as protein in muscles and water from sweating. So it should be consumed to replace what is lost.
Why You Should Eat After Exercising
After exercise, the body loses glycogen or carbohydrates that the body has stored as energy during various activities, including protein in the muscles. Eating food after exercise will help increase glycogen to replace what is lost. Enhance the body’s own recovery, http://ufabet999.app increase protein synthesis in muscles, and reduce protein degradation in muscles.
What should you eat after exercising?
After exercising, you should eat the following nutritious foods:
carbohydrate
Glycogen is a form of glucose and is the body’s main source of energy, mostly stored in the liver and muscles.
When exercising, glycogen stores gradually decrease, and if they decrease too much, the athlete will feel tired, exhausted, and unable to exercise effectively.
In addition, athletes can eat carbohydrate foods such as rice, potatoes , noodles , bread , and fruits to increase glycogen levels in the body and replace lost ones.
A study on the best time to eat, published in the Journal of the International Society of Sports Nutrition in 2017, stated that the time when the body receives nutrients and energy. Which will help repair and build worn out tissue and muscle. As well as improve mood, is eating after intense exercise. It also stated that consuming 8-12 grams of carbohydrates/body weight/day helps increase glycogen in the body to its maximum level.
protein
Another nutrient that should be eaten after exercise is protein foods such as yogurt, eggs, meat, fish, nuts , and protein supplements to stimulate muscle building and body recovery.
The same report above, which studied the optimal timing of eating, published in the Journal of the International Society of Sports Nutrition in 2017, stated that consuming 20-40 grams of essential amino acids, a form of protein. Was most effective at stimulating muscle protein synthesis.
However, it is not only consuming protein after exercise that is beneficial to the body. Consuming protein before exercise also provides benefits.
In a 2017 study published in PeerJ, researchers divided participants into two groups. One group took a supplement containing 25 grams of protein and 1 gram of carbohydrates before exercise, while the other group took the same supplement after exercise to test whether consuming protein at different times of day had the same or different effects. The study was conducted over a period of 10 weeks.
When the experiment was over, the researchers compared the results and concluded that consuming protein. Before and after exercise had the same effect on muscle protein synthesis, contrary to the idea that consuming protein immediately. After exercise was most effective at increasing muscle protein synthesis.
After exercising, you should drink water.
Drinking water is important for exercise because when you are dehydrated, your exercise will be ineffective. In addition, during exercise, your body loses water. And certain minerals through sweat, so you need to drink water to replace the lost water to help you recover from fatigue and exercise to your full potential.
The American College of Sports Medicine recommends that people drink the following amounts of water before, during, and after exercise:
- Before exercise: 2-3 glasses, or approximately 473-710 ml, 2-3 hours before exercise.
- During exercise, drink ½-1 glass or 118-237 ml every 15-20 minutes during exercise.
- After exercise, drink 2-3 glasses per 5 kilograms of body weight lost after exercise .