How to eat after exercise? Nutritionist: Eating “It” performs well and recovers fast- LOHAS DIET- Free Health Network

Nutritionists noted that although bananas are high GI fruits, their fructose and glucose content is close to the recommended ratio, which is a good source of intake. (Photo taken from photoAC)

[Sianel Iechyd / Adroddiad Cynhwysfawr]There are rumors that “eat after exercise, efforts are in vain”, “high GI is all bad, low GI is the truth”. However, the nutritionist said that the focus is on the total sugar (sugar), not the GI value, and eating a mixture of glucose and fructose can help restore and improve the oxidation rate. For example, although bananas are a high GI fruit , their fructose and glucose content is close to the recommended ratio. , is a good source of intake.

Nutritionist Cai Jiayun noted in a post on the Facebook fan page “Nutritionist Wheat” that everyone knows that you need to eat sugar during exercise, but in fact it is also closely related to fatigue recovery. In the 2017 literature, it was found that the co-intake of glucose and fructose foods can help restore fatigue after exercise, mainly related to the speed of carbohydrate digestion and liver sugar consumption.

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● Non-exercise group: Glycogen storage is less, and the utilization rate is higher when the exercise intensity is higher, so it is easy to feel tired and fatigued.

● Athletes: There are more glycogen stores, and the rate of use is lower at the same intensity, so exercise time and endurance can be extended.

3 points to add after exercise to aid recovery

● The higher the intensity of the exercise and the longer the time, the more you will need to compensate.

● Appropriate post-workout supplements can reduce fatigue and aid recovery.

●Abstaining from calorie restriction, it is easier to produce a metabolic adaptation.

Glucose + fructose mixed to aid recovery

Cai Jiayun explained that compared to the intake of glucose alone, the intake of fructose and glucose can accelerate the replenishment rate of liver glycogen.

● Long-term exercise supplement: For quick recovery after long-term exercise, it is recommended to eat more than 1g / kg of carbohydrates per hour, but this is not a fixed range, and it also needs to be adjusted according to the intensity of exercise. and energy system.

● Intake after exercise: When ingesting carbohydrates after exercise, it is recommended to take it in the form of a glucose-fructose (or sucrose) mixture.

Cai Jiayun added that when fructose and glucose were consumed at the same time during exercise, the oxidation rate of 1.7g/min (similar to pure sucrose) was significantly higher than the oxidation rate of 1.2g/min of glucose alone. Additionally, the ratio of fructose to glucose content in this experiment was 0.8:1.0. Although bananas are high GI fruits, their fructose and glucose content is close to the recommended ratios, they are convenient to eat and a good source of intake.

A nutritionist said that although bananas are high GI fruits, their fructose and glucose content is close to the recommended ratio, which is a good source of intake. (The photo is taken from Cai Jiayun’s Facebook fan page)

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