♡Q老師的營養教室 _張佩蓉營養師的健康。營養。美麗。運動生活♡

張佩蓉營養師受邀至南港社區擔任健康講座之活動講師
 
這次很高興能到南港社區與各位長輩.民眾們分享「代謝症候群的營養管理」

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 )

 

知名羽球運動品牌"VICTOR"採訪張佩蓉營養師~「運動前.中.後的正確飲食方式」!! 

Correct diet before, during and after sport (part1)
2014-07-25

Professional advice／Chang Pei-rong, Sentosa
 

The old adage “You are what you eat” doesn’t just apply in daily life, in fact, whether your diet is correct before, during and after sport can also affect the sporting objectives you have set and your results.
 

Diet before sport Simple in principle

People often say that you shouldn’t eat before sport. Is this correct? Nutritionist Chang Pei-rong says that actually it’s incorrect to do sports without having eaten anything all; it is essential to eat before doing sport, but the most suitable time to eat is 3-4 hours before. If eating 1-2 hours before sport, she suggests not eating too much or food that is too complex, for example, high fat foods such a French fries or fried chicken; instead, small quantities of foods that are high in saccharides, such as toast, rice balls or fruit, should be eaten because they can be easily digested and absorbed and immediately provide the energy and nutrients your body needs.

Saccarides are digested faster than any other nutrient by the body, followed by protein and then fat. Fat needs the assistance of more digestive enzymes before it can be absorbed by the digestive tract. If people who have the habit of exercising in the early morning do it without eating anything first they will feel easily tired and will be unable to concentrate. We would thus like to remind people who have the habit of getting up early to play badminton to be sure to eat some breakfast before going out to play. When your body begins to store up energy you will perform better when you do sport!

Small quantities of fruit can be eaten before sport

Think for a moment, after eating dinner many people don’t eat again until the next day. When we wake up in the morning we haven’t stored up any new energy for the past 10-12 hours because we have been asleep most of the time. If we don’t eat after getting up (store up energy) and go straight off to do sport (use up energy), the brain will immediately send out a signal that makes the whole body slow down to reduce energy consumption. If we carry on doing sport in this situation we will not only feel easily tired, our muscle strength will also probably decline and endurance reduced. If elderly people with low blood sugar do sport on an empty stomach they can, in serious cases, suffer hypoglycemia and feel dizzy or faint. In particular, diabetes suffers should measure their blood sugar before going out to exercise. If blood sugar is below 100mg/dl then you should first eat a food high in saccharide, such as a slice of toast.

Drinking 250-500cc of water 2-3 hours before doing sport is recommended, however, you should avoid drinking a large amount of water in the 30 minutes before doing sport to avoid stomach discomfort during sport.
 

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

 
◎References:by VICTOR Official Website
http://www.victorsport.com/coach_detail_7455.html?cid=475&PHPSESSID=6605939944397ea1da251ef1d65fe017
 

知名羽球運動品牌"VICTOR"採訪張佩蓉營養師~「運動前中後的正確飲食方式」!!
 

這次很高興能受邀試用超夯的船井新產品”burner倍熱-超孅燃料素”
超孅燃料素號稱可以促進基礎代謝、水分代謝、運動效果加乘等作用
就讓我們來一探究竟吧!

營養師與中醫師聯手打造最新力作─「變身超吸睛自然系美女」!!!!

 
 

 
迷思1.發燒時要喝運動飲料？
 

 
◎資料來源：台灣新生報

雷射術後少喝咖啡因飲料 避免傷口充血發癢
瀏覽人次：7189

【中時健康 楊格非／台北報導】2011.02.22