During exercise, muscle cells will quickly use the glycogen stored in the muscles as an immediate energy source for exercise. A banana contains approximately 30 grams of carbohydrates, which is more than ordinary fruits. It also contains potassium, magnesium, and vitamin B complex, which can assist in the metabolism of sugar and protein in the body and prevent cramps caused by electrolyte imbalance (although There are many reasons why exercise cramps occur, but at least diet is the part we can prevent in the first place). Therefore, whether you are going to do strength training today and eat it 2 hours in advance, or you are eating it after any exercise to replenish glycogen immediately, bananas with medium and low GI values are very suitable, and they are also easy to carry and eat.
However, bananas have very little protein content! And the most important thing to do after exercising is to replenish the lost water first! The next step is to supplement protein and carbohydrates! That's right, so the soy milk I often drink is the first choice that I think of that can take into account the requirements of water, protein, and sugar, and is also economical and convenient! In addition to replenishing water, it also contains liquid plant protein, and low-sugar and high-fiber soy milk contains inulin (chicory fiber; inulin), which is a nutrient for good bacteria in the intestines to compete with bad bacteria and reduce the number of bad bacteria in the intestines. quantity, reduce bad bacteria that eat the protein we eat, and increase the body's protein absorption. Maintaining healthy intestinal bacteria makes soy milk the first choice.
However, the amount of water replenished during exercise must be at least 1.5 times the amount of body fluid lost, so in addition to soy milk, I will also drink more boiled water to supplement.
Before exercise:
Eating 2 to 4 hours before exercise, no matter what kind of exercise you engage in next, will help maintain normal blood sugar during exercise and avoidFeelings of hunger or weakness occur. (But long-distance endurance races still require a small amount of supplementation during the race)
After exercise:
After exercising, take a breath and replenish immediately! Because the nutrients you eat at this time will be absorbed first by the muscle groups that have just exercised to repair damage and replenish glycogen (muscle gain), and eating at this time will not easily accumulate in fat cells (fat loss). However, the advantage of building muscle and losing fat is that it continues to decay with time after exercise, so you are told to eat as soon as possible! Some studies have shown that even if you eat the same amount, the longer you delay eating, the worse the effect of fat loss and muscle gain will be, or even ineffective! This is probably the possible reason why many people exercise but have no use at all!