Many young women may have doubts and are confused about what to eat after exercise ?
or may have thought “Exercise we can eat anything Give yourself a little reward.”

In fact, we should focus on the food we eat after exercise. Because when we finish exercising, the body needs the nutrients it needs to recover. and strengthen muscles

immediately after the workout Should drink water to compensate for the loss of the body. Recommended as drinking water at room temperature 1.5 liters (per 1 kg of body weight lost).

Nutrients to eat after exercise

1. Protein Protein after exercise should be eaten during the first 2-3 hours or eaten immediately after exercise. This is the time when the body absorbs protein and carbohydrates to repair. and compensate for the lost energy Protein should be in the range of 20-30 grams, along with carbohydrates. This will allow the body to absorb nutrients better. Can be eaten as yogurt or high protein milk with fruit to help restore muscles. and replenish glycogen, which is the body's used energy reserve during exercise.

2. Carbohydrates It is considered another major nutrient that should not be lacking at all. Because carbohydrates are used to replace energy and glycogen used in the exercise. And also help restore our bodies as well.

will be divided easily for those who lose weight You should focus on 60% protein, 30% carbohydrates, and 10% fat.

And the foods that should be avoided after exercise are >> foods that are high in fat!!! Because it will allow the body to take more time to digest and absorb. and foods that are high in fat, and high energy, followed by

Examples of recommended foods to eat after exercise
1 scoop of protein powder
Grilled chicken breast steak (100 g) 1 pc.
1 chicken breast sandwich (2 slices whole wheat bread + 1 chicken breast (or 4 tbsp))
Grilled fish steak (100 g) 1 pc.
Miang Pla Pao (half - 1 piece)
Boiled chicken breast rice (100 g) + 1 boiled egg

Knowing the advantages of diet after exercise Ladies, don't forget to get something to eat after exercising.

ANNEX ACTIVE TEAM
Coach Joy (Sports Scientist), Coach Ann Manasan, Nutritionist Punpun

17 August 2022