What should you eat after exercise? 6 golden combinations that won’t make you fat

It is best to eat one hour before exercise to avoid gastrointestinal discomfort. But what about after exercise? After running 10 laps around the playground, riding a bicycle from Danshui back to Banqiao, and swimming 20 times non-stop, I am hungry and tired. What should I eat so that I don’t make up for the calories I just consumed (or even more)? Does eating after exercise cause faster absorption and make you more likely to gain weight?

Liu Zhenfang, professor of the Department of Health and Nutrition at Chang Gung University of Science and Technology, said that you should selectively eat within the golden time of 30 minutes to 1 hour after exercise to supplement about 300 calories of carbohydrates, protein and sports drinks. The calorie supplement at this time tends to repair consumed energy and muscles, and will not be stored as fat. It can also make the exercise more effective and make you feel lighter the more you move.

Professor Liu Zhenfang believes that it is best to consume simple, light meals after exercise. You can choose sports drinks and tea eggs with staple foods, such as sweet potatoes, thin slices of white toast and other whole grains and root vegetables, or fruits such as bananas and apples are also good choices. They can not only replenish the water and electrolytes lost during exercise, but also restore the lost energy and tissues. As long as you consume the right food and the right amount, it will not increase the activity of lipid synthesis enzymes, and you will no longer have to endure hunger after exercise.

Simple post-exercise diet recommendations:

Combination 1/ one small steamed bun (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 305 calories.

Combination 2/ One slice of thin toast (75-80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 300 calories.

Combination 3/ one small sweet potato (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 305 calories.

Combination 4/ a medium-sized banana (about 80 calories) + a tea egg (about 75 calories) + a bottle of sports drink (about 150 calories) = about 305 calories.

Combination 5/ one medium-sized apple (about 70 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 295 calories.

♥ Jia Jingwen works out regularly and her weight remains the same, but she is more effective

♥When rushing to exercise after get off work, should I go on an empty stomach? Or eat a quick meal before working out?

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