What to Supplement Before and After Exercise


What to Supplement Before Exercise?

Different exercise formats result in varying energy utilization by the body, which in turn influences the nutrients you need before a workout.

In the case of aerobic exercise, energy is replenished through the aerobic system, which breaks down carbohydrates, fats, and proteins. To achieve a better fat-burning effect, it is not recommended to supplement with carbohydrate-rich foods before aerobic exercise. Instead, slightly supplementing with protein-rich foods can be beneficial.

As the time approaches your workout, it’s essential to consume easily digestible carbohydrates that can be quickly utilized by the body. Examples include sports drinks, fruits, or white toast. If your workout is more than half an hour away, you can opt for slower-digesting carbohydrates along with high-protein foods like whole-grain toast with cheese, oatmeal with sugar-free soy milk, or corn with eggs. Such choices ensure a balanced energy supply for your body during the workout.


What to Consume After Exercise?

Post-exercise supplementation primarily aims to prevent muscle loss, as the body may utilize muscle protein as energy during workouts. This situation is more likely to occur during extended aerobic exercises, such as marathon runs exceeding three hours, or during high-intensity anaerobic activities. During fat-loss periods, it is not recommended to consume carbohydrate-rich foods after exercise; instead, focus on supplementing with high-protein foods.

However, during muscle-building phases, a carbohydrate-to-protein ratio of 3:1 or 2:1 can be adopted for supplementation. For example, a small sweet potato paired with an egg or a triangular rice ball accompanied by a small cup of soy milk.

Regardless of the supplementation approach, the ideal time to consume additional food is within a half-hour to two hours before or after exercising, with a calorie intake of approximately 300 calories to avoid excess calories. The exercise intensity should also gradually increase as the body adapts to achieve fat-loss objectives.

Post time: Dec-19-2023