Page 57 - FoodFocusThailand No.220 July 2024

STRATEGIC R & D

food forms can be consumed while heavy exercise. This not only supports muscle function and reduces inflammation
exercising, such as easy and but also provides a healthy life in the future. Therefore, people who exercise and
convenient liquid supplements or play sports should plan their diet and activity patterns to achieve perfect exercise.
water. Some may prefer energy
gels, bars, and chewable foods
with specific formulas to support More Information Service Info C009
activity better. High-intensity and
more prolonged exercise must เอกสารอ้างอิง / References
www.chhs.source.colostate.edu/should-you-eat-before-during-or-after-exercise/
consume 50-100 calories of www.nationwidechildrens.org/specialties/sports-medicine/sports-medicine-articles/fueling-
carbohydrates such as low-fat and-hydrating-before-during-and-after-exercise
yogurt, raisins, or bananas. www.time.com/6978506/what-to-eat-before-and-after-workout/
www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-
Whether in light or moderate- before-during-and-after-workouts
intensity activity or as a professional www.forbes.com/health/fitness/what-to-eat-before-after-exercise/
athlete, it’s vital to maintain proper
hydration levels by drinking
adequate water without snacking
while working out.

Accelerates muscle
recovery after exercise
A post-workout diet focuses on
physical recovery, especially food
sources of carbohydrates, high
protein, fluids, and electrolytes, like
meals before and during exercise.
When the body receives
carbohydrates and protein 30-90
minutes after exercise,
carbohydrates replenish glycogen
stores and are used for long-term
health recovery. On the other hand,
proteins provide essential amino
acids to repair and strengthen
muscle tissue components during
and after exercise. People who
exercise and athletes need to drink
enough water or juice to balance
electrolytes from losing water and
mineral salts in sweat. Apart from
the primary food, the other sources
of energy, including fruits, nuts, and
green leafy vegetables, are also
rich in essential nutrients such as
folate and magnesium, as well as
vitamins A, D, and E that reduce
stress and inflammation in muscle
cells. The replenishment of lost
energy should be considered in
preparing for the next workout,
such as eating high-fiber carbs,
high protein, low-fat foods, and
drinking water within 1- 4 hours
after exercise because it is the
most tissue metabolic period in the
body.
A key factor in maximizing the
effectiveness of exercise is eating
a diet that is appropriate for your
body, including light, moderate, or

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