The doctor reminded us to minimize the intake of sugary drinks after exercise. (Photo/Huang Zhiwen) Xiao Dunren, vice chairman of the Obesity Research Association of the Republic of China and an obesity expert, pointed out that losing weight through exercise is a very healthy concept, and the purpose of losing weight is achieved by burning body fat through continuous exercise. However, because exercise consumes a lot of calories, which leads to the decrease of blood sugar in the body, it is easy to feel hungry after about 30 minutes of exercise.
Clinically, body cells are in a very active state after exercise, and the metabolic rate will become faster. If you eat immediately after exercise, your body will be faster than usual and absorb food nutrition more easily. Therefore, people who want to lose weight through exercise must pay special attention to their diet choices after exercise.
Dr. Dunren Xiao emphasized that the diet after exercise to lose weight is like a car running out of gas, which needs to be supplemented to go further. Not eating after exercise is like eating on an empty stomach. The next day, I may be very tired, unable to concentrate, and my muscle aches are not easy to recover. The greater the intensity of exercise, the more obvious the uncomfortable feeling will be.
Protein's supplement after exercise is very important, because adequate protein can increase body muscle strength, increase basal metabolic rate and accelerate fat consumption. It is suggested that before you feel hungry after exercise, drink a cup of low-sugar or sugar-free soybean milk to pad your stomach, and some soybean milk contains dietary fiber, which can not only increase protein, reduce sugar intake, but also increase satiety.
Dr. Dunren Xiao suggested that if you really feel hungry, you can choose some low-sugar and low-calorie ingredients to help alleviate hunger and avoid letting your body absorb more calories because you are not determined at the moment. In addition, after exercise, you should eat more complex starch such as bread, pasta, cereal, brown rice and potatoes, which is helpful for muscle repair. As for simple carbohydrates such as cookies and cakes rich in sugar, try to avoid them.
In addition to starch, fruits in carbohydrates are also a good choice. Oranges, apples, kiwis and tomatoes are all suitable for supplement after exercise, and can even be made into juice to speed up body absorption. Or you can choose a slightly acidic fruit, which is rich in citric acid and helps to promote the regeneration of liver sugar.