How to Supply Nutrition after Exercise
July 31, 2010 by: lisaTo mold a perfect body build and control your body weight lies on not only exercise but also reasonable diet. The human body wondrously needs nutrition within the one hour after exercising so that people regard this period of time as the “golden time” of supplying nutrition. That is to say, if you have reasonable diet during this period of time, it will be very beneficial to your recovery and muscle growth. Then, what should we eat to supply nutrition after exercising?
1. Eat some vegetables and fruits to balance the PH value of body sap.
A pathologist pointed out that people can maintain healthy only when their saps are alkaline. After exercising, people feel aches in muscles and joints as well as spiritual fatigue. The reason is that lactic acid substances are produced during the process of decomposing a large amount of sugar, fat, and protein. Therefore, people should eat some vegetables and fruits to balance the PH value of body sap. Common alkaline fruits include apples, pears, bananas, peaches, strawberries, plums, persimmons, grapes, citrus, grapefruits, lemons and so on. Usual alkaline vegetables include beans, green flowers, broccoli, cabbage, carrots, celery, cucumber, eggplant, chicory, garlic, leeks, lettuce, onion, parsley, pepper, radish, potato, spinach, pumpkin, etc.
2. Supply amino acids.
The body needs amino acids to develop muscles, produce hormones, shape neurotransmitters and bones. When exercising, the body will consume a number of important amino acids. And the method of supplying these amino acids is to supply proteins. You can eat the following foods which contain a large quantity of proteins: chicken, fish, whey protein powder, or soy protein powder.
3. Supply carbohydrates.
The consumed energy during exercising is provided by the original reserves of hepatin. Hepatin is a kind of reservation form of sugar which exists in the liver and muscles. Our body can reserve 1800 kcal of sugar in the formation of hepatin. This amount of energy is enough for exercises with intensity less than a marathon exercise. Therefore, it’s a good idea to eat some slow-burning carbohydrates after exercising. There are some good origins of carbohydrates such as oats, brown rice, amaranth, and various kinds of fruits and vegetables.
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