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How to supplement sugar before, during and after exercise
Intake 0 ~ 1 hour 15 ~ 75g of sugar before exercise and 30 ~ 60g of sugar every hour during exercise, which is very helpful to improve exercise ability. Supplementing 50 grams of sugar within 0 ~ 15 minutes after exercise and then ingesting 50 grams of sugar every 2 hours can effectively promote the biosynthesis of muscle glycogen during the recovery period after exercise.

Supplementing sugar before and during exercise can increase blood sugar concentration and promote muscle sugar oxidation, thus increasing the utilization of exogenous energy, saving muscle glycogen, delaying fatigue and improving exercise ability. Supplementing sugar after exercise can promote the biosynthesis and recovery of muscle glycogen, thus improving the quality of the next training class.

Extended data:

While ensuring adequate intake of staple food and other plant-derived sugar as much as possible, the still insufficient part can be supplemented by drinking sugary drinks before, during and after exercise. This is based on the actual demand of athletes for drinks, so that sugar supplementation and water replenishment can be carried out at the same time. It is best to prepare isotonic sugary drinks with a sugar concentration of 5-6%, and usually choose oligosaccharides polymerized from 3- 10 glucose units.

Due to the lack of nutrition knowledge or reasonable dietary guidance, athletes consume too much protein and fat and not enough sugar. Therefore, athletes should pay special attention to the adequate intake of staple food, and the daily intake of staple food should not be less than 400 ~ 500g g. Increasing the variety of staple food supply and adding meals during training are also important means to increase dietary sugar intake.

People's Network-Why add sugar before and after exercise!