Nine most suitable foods to eat after exercise? (Part 1)

I have spent time going to the gym or community sports center, trying to burn hundreds of calories, but I am hungry after exercising, what food should I eat so that I will not eat back the calories I just used up?

Julie Upton, a sports nutritionist at, believes that replenishing water after exercise is the most important thing, and then restore the consumed glycogen and amino acids to stimulate muscle protein synthesis. So she recommends 15-25 grams of protein and 0.5-0.75 grams of carbohydrates per pound of body weight in the diet after exercise. Therefore, using 80 kg men and 50 kg women to calculate, men and women need 88-132 grams and 55-83 grams of carbohydrates respectively. The American Academy of Kinesiology also recommends supplementing protein and carbohydrates within 30 minutes of exercising to optimize muscle building. Therefore, in response to the above needs, she recommended nine kinds of foods that are suitable for supplementing calories after fitness exercises:

1. Beetroot Beetroot contains nitrates and betatin, which help the body transfer oxygen to the muscles more efficiently to aid muscle contraction, lower blood pressure, and act as potent antioxidants. Studies have shown that eating beet juice or cooked beets before exercise can improve the performance of exercise, and consumption after exercise can also effectively restore physical fitness.

2. Eggs Eggs are a perfect source of protein. It has the highest protein content in food and contains all nine amino acids needed by the human body. Eating egg rice after exercise can help repair body tissue and increase muscle strength. Studies have also shown that egg protein significantly promotes muscle endurance and strength in athletes. One egg provides 70 calories, 6 grams of high-quality protein, 5 grams of fat and several important vitamins and minerals, including iron, vitamin D, zinc and choline.

3. Original Yogurt
170 grams of plain yogurt has up to 14 grams of protein but only 100 calories. This ideal ratio of protein to calories makes it an ideal sports recovery food. Remember not to eat flavored yogurt with high sweetness and high calories.

4. Watermelon Watermelon has 92% water, which is the most suitable fruit for replenishing water after exercise. 500 grams of watermelon has only 80 calories, but it contains a lot of vitamins A, C, lycopene and potassium. In addition, watermelon contains unique L-citrulline, an amino acid that can help maintain blood vessel health, increase nitric oxide in the blood and improve blood flow. Studies have shown that athletes who ate watermelon juice experienced 40% less muscle soreness 24 hours after exercising than those who did not.

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