At the beginning of the article, Team Cord first emphasized:
Post-workout nutritional supplementation is for "recovery", whether it is to gain muscle or lose fat, it is needed!
Although it is true that in some diet plans we may have an empty stomach or special methods, so change the post-workout diet – but in principle, post-workout supplementation is still the trump card!
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Protein/essential amino acids
Effects: Protein or amino acids (EAAs, products of protein breakdown, can also be supplemented separately for better results), essential for repairing and rebuilding damaged muscle tissue after exercise.
研究：《Journal of the International Society of Sports Nutrition》上的综述，运动后摄入高质量的蛋白质，可以显著提高肌肉蛋白合成率，从而促进恢复。
Recommendation: Consume 5-7 grams of EAAs (essential amino acids) with 20-30 grams of high-quality protein immediately after exercise.
carbohydrates
Function: Carbohydrates are the main source of energy. Supplementing with carbohydrates after exercise can help restore glycogen stores and speed up recovery.
At the same time, carbohydrates can also lower cortisol and reduce obesity in the body.
Research: Research in Sports Medicine shows that post-workout carbohydrate intake can effectively resynthesize muscle glycogen, which promotes recovery, especially after high-intensity or prolonged exercise.
Recommendation: If you are a systematically trained athlete, a carbohydrate intake of 1.0-1.2 g/kg body weight is generally recommended.
If you are an ordinary training enthusiast, you can consume glucose ranging from 10-30 grams.
Of course, you can also choose clean carbs like bread – but remember that glucose is the carbs that muscles love the most.
Water, electrolytes, vitamins
Effects: Exercise loses a lot of water and electrolytes such as sodium and potassium through sweat. Hydration and electrolyte replenishment are essential to maintain water balance, prevent dehydration, and promote recovery.
Vitamins C and E are antioxidants that can help reduce oxidative stress during exercise, B vitamins are involved in energy metabolism, and vitamin D and calcium are essential for bone health.
Generally speaking, if you exercise intensively, coincide with a fat-losing diet, or sweat a lot, you are also prone to losing water-soluble vitamins.
Research: According to the American College of Sports Medicine, timely hydration and electrolyte replenishment after exercise is important to restore fluid balance and support subsequent athletic performance.
Recommended: Start hydrating immediately after exercise. You can replenish both water and electrolytes by drinking sports drinks that contain electrolytes, vitamins, or by choosing whole foods such as fruits such as bananas.
Extra: Antioxidants, synergistic ingredients
People who exercise too much will look old!
The reason: free radicals are produced during exercise, which can damage cells and delay recovery.
By consuming antioxidants (such as vitamins C and E in vegetables and fruits, resveratrol, etc.), it can help neutralize free radicals and promote recovery.
Study: Supplementation with antioxidants after exercise can reduce exercise-induced oxidative damage and help improve exercise recovery (Braakhuis et al., 2014).
Because there are many antioxidants on the market, but not all of them have targeted effects.
For example: VC, VE, astaxanthin, coenzymes, anthocyanins, etc.
Therefore, Team Rope is creating - "Team Cable: Antioxidant Encyclopedia" (free information, you can code first if you want)
The ultimate goal of the Soo team: to let 1 million Chinese learn to "balance life"!
If you want to receive free information (e.g., "Foods that Harm Metabolism", "Male Testosterone/Androgen Encyclopedia", etc.), you can send me a private message.
Ask your questions and ask them for free
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Of course, Team Cord still has to remind you:
Nutritional supplementation is a "comprehensive" result, before and after exercise is only a certain period of time, but if you want to achieve the best results, you must not lack the requirements for daily nutritional intake!
bibliography
-Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
-Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. J Appl Physiol. 2017; 122(5):1055-1067.
-Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007; 39(2):377-390.