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.
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.