The US National Institutes of Health recommends that people who exercise should supplement 45-65% of their daily calories from carbohydrates, 10-35% from protein, and 25-35% from fat.
Increasing protein intake
Unlike starch, which is the fuel of exercise, protein is the ingredient you can use to restore muscles. Choose protein sources about 20-30g such as yogurt, beans, lean meat, brown rice, and broccoli. Along with lean protein, fats also contribute to your body’s recovery after exercise.
Eating more fruit
For those who practice sports, eat lots of fruits, especially bananas, which are a good source of energy for the body and contain fiber. You can eat bananas 2 hours before your workout and after exercising. A small number of berries, oranges, and grapes are also good enough for digestive health.
Carbohydrates burn faster than proteins and they give your body the energy needed during exercise. They are necessary to fill the sources of glycogen in muscles, so take 50g of carbohydrates before exercising.
Drinking almond milk or oat milk
If you have difficulty digesting lactose, avoid cow’s milk. Instead, try drinking almond milk or rice milk or oat milk that will help your body increase nutrients.
Eating lots of vegetables
Eating fruits and vegetables is best after exercise. Choosing different color vegetables will provide the body with essential vitamins, minerals and antioxidants like beets, carrots, purple cabbage, broccoli, mushrooms, cauliflower, etc.
Eating dried fruits
Experts recommend that people who regularly play sports should eat a lot of dried fruits. These are energy-rich snacks. This fruit contains an assimilated amount of natural sugar for the body. Moreover, it is very rich in minerals (especially potassium and magnesium). In addition, dried fruits are very good for people who do not play sports regularly.
Magnesium helps facilitate more than 300 biochemical reactions in the body, as well as help transport calcium and potassium. The minerals will also help you exercise longer without cramps. Also, be aware of the full water intake by the water needed for all bodily functions, especially toned muscles.