Correct diet before, during and after sport (part2)


Professional advice/ Chang Pei-rong, Sentosa

Supplement protein and saccharides after sport

What is the suitable length of time to wait before eating after doing sport? This is a question people trying to lose weight will surely be interested in.

Using the barn metaphor, the muscles and the liver are the body’s barn, with the energy from food stored in the barn after being converted into glycogen. When the body’s energy is lacking, the mechanism for burning glycogen will be activated to meet the body’s needs. In the 30 minutes after we stop doing sport the barn is empty; if we eat now glycogen fuel production efficiency is at its peak.

In the past, it was said that if we ate straight after doing sport we would easily become fat because our body digests and absorbs the nutrients in food most effectively at this time. However, in a study, one group of subjects was given food 30 minutes after doing sport while a second group was given the same food four hours after doing sport;10 weeks later, the first group had a small increase in muscle mass and a reduction in body fat;group 2 did not see as big a reduction in body fat as the first group. This result turned the myth that eating immediately after sports makes you fat on its head.

A bowl of oatmeal porridge made with
milk is a good choice after sport

Nutritionist Chen Pei-rong emphasizes that the main point about eating after sport is to eat foods that can immediately give your muscles an energy boost, mainly foods rich in saccharides, together with a suitable amount of protein. The opportunity of the body’s digestive ability being at its peak after sport can be used to store energy in the place it should be stored. For example, you can eat a steamed bun, multi-grain bread, rice triangle, sweet potato or oatmeal porridge with milk, together with protein rich chicken breast, pork loin, tofu, soya bean milk or milk. In terms of caloric value, the portion we consume shouldn’t exceed more than 300 calories. Foods that are unable to repair muscle such as fried foods or high sugar foods should be avoided.

It is also important to rehydrate after sport. In a high intensity sport like badminton, a closely-fought match will leave the players out of breath, tired and with a dry mouth. At this time, taking in too much water in one go should be avoided, you should rehydrate in stages, drinking 450-700cc in all by drinking 250-300 cc every half an hour.

Everyone should also note, unless you are a high level competitor or engage in intense exercise for a long period of time causing you to use up a large amount of electrolytes, there’s actually no need for you to drink sports drinks after exercise. Actually, sports drinks contain a large amount of sugar apart from electrolytes and, if too much is consumed, calorie accumulation can occur, which is exactly what people who are trying to lose weight don’t want.


What to do if hunger strikes during sport?

If you feel hungry during sport should you eat? Chang Pei-rong suggests drinking 100cc of water and eating a small amount of an easily digestible high saccharide food such as a slice of toast, or 3-4 soda crackers (or just two large ones), or a banana;these foods will immediately give you an energy boost and help you maintain your performance level. Athletes who sweat a lot, such a marathon runners, can drink a sports drink, eat a salt tablet, energy bag or energy bar to keep up their energy levels.

(The above content represents the author’s views alone and not those of this company)
(Edit by VICTOR Badminton )


Queena, Chang
* School of Nutrition Chung Shan Medical University - Bachelor
* Certified Specialist in Renal Nutrition
* Certified Hospital Diabetes Educators
* Expert Advice Website 「JUST WOMAN」- Dietician on site
* Cathay HealthCare Management - Dietician
* Sentosa Inc. - Dietician



◎References:by VICTOR Official Website


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