3 tips for post-workout nutrition

Appropriate nutritional supplementation after exercise can reduce fatigue, help repair damaged tissues, and even improve overall fitness and weight loss effects, but what kind of nutrition should be supplemented after exercise, how much should be supplemented, and when is the best time to supplement it? Consider taking a look at these three tips from Dr. Scott!

Tip 1: Carbohydrate: Protein = 2:1

Carbohydrates can replenish glycogen and reduce fatigue after exercise, while protein can repair muscles. In addition to water, they are the two major nutrients that must be replenished after exercise! Canadian scholar John Berardi's research also mentioned that, under the premise of equal calories, supplementing carbohydrates and protein at the same time after exercise can promote the increase of glycogen more than supplementing carbohydrates alone, thereby achieving the effect of quickly replenishing energy, eliminating fatigue and reducing myosin loss.

As for how much to supplement? Wang Siheng, a rehabilitation physician at Linkou Chang Gung Memorial Hospital, once mentioned in his personal book "Dr. Scott's One-Minute Weight Loss Class" that, in principle, the ratio of carbohydrates to protein is 2:1, but the actual intake still depends on the individual's training goals and physiological characteristics.

• If the training goal is "competition or muscle gain", it is recommended to consume 0.8 grams of carbohydrates + 0.4 grams of protein per kilogram of body weight.

• If the training goal is to lose weight, it is recommended to consume 0.4 grams of carbohydrates + 0.2 grams of protein per kilogram of body weight.

Tip 2: Think about the purpose of training before choosing ingredients

When choosing the type of food, think about your training purpose first! If the main purpose is to "build muscle" or "restore physical condition", carbohydrates should be mainly sugars that can be quickly digested and absorbed, including sugary drinks, biscuits or bread.

If the purpose is to lose fat, it is recommended to choose high-fiber foods such as sweet potatoes, bananas, and apples as sources of carbohydrates. For protein, try to stick to animal or high-quality plant protein. Eggs, dairy products, meat and beans are all good sources.

Tip 3: Refer to the last meal to decide when to replenish nutrition

Dr. Wang Siheng recommends that if the time between exercise and the last meal is more than 4 hours, nutrition should be replenished as soon as possible after exercise; if the time between exercise and the last meal is less than 4 hours, try to replenish nutrition within 2 hours after exercise.