As the saying goes, "Eating is also exercise," nutrition supplementation during exercise is important for improving athletic performance and recovery. Depending on the type of energy consumed during exercise, the nutrients our bodies need are different. By checking the necessary nutrients before and after exercise and consuming them appropriately, you can enhance the effectiveness of your workout. Here, Dr. Susan Bowerman, the Chief Education and Training Officer and Chair of the Dietary Advisory Committee at Herbalife, a global company specializing in health and wellness nutrition, introduces nutrients that aid in exercise efficiency and physical recovery.

 

Arginine

Intake of arginine dilates blood vessels and increases blood flow. This promotes healthy blood flow during exercise and helps supply nutrients to muscles. It is mainly found in protein foods such as meat, fish, nuts, and dairy products.

 

Carbohydrates

If you are about to engage in intense exercise, sufficient carbohydrate intake is essential. Carbohydrates are the main fuel for the brain and muscles, and during continuous and high-intensity exercise, 30 to 60 grams of carbohydrates should be supplied per hour to ensure adequate fuel. Proper carbohydrate intake is also very important for preventing muscle loss and aiding muscle recovery.

Creatine

Another nutrient that aids in high-intensity exercise is creatine. Creatine is an amino acid naturally found in animal proteins such as meat and seafood, stored in our muscles to supply energy during exercise or enhance athletic performance during strength training. For vegans, it is difficult to obtain creatine from food, so they tend to have relatively low creatine stores, making supplementation beneficial.

 

BCAA (Branched-Chain Amino Acids)

When glycogen stores are depleted due to continuous endurance exercise, BCAA should be consumed. BCAA are essential amino acids used by muscles as an energy source, help increase blood flow to aid in nutrient supply to muscles, promote muscle synthesis, inhibit breakdown, and assist in relieving fatigue during exercise.

 

Electrolyte

Exercising in hot weather like these days causes you to sweat a lot, so you need to be careful of electrolyte imbalance. Electrolytes play an important role in maintaining the body's fluid balance, so during exercise, you should replenish key electrolytes such as sodium, potassium, and magnesium through ion drinks or similar sources.

 

Antioxidant

Intense exercise increases our body's energy expenditure and blood flow, leading to rapid oxygen consumption. This results in oxidative stress, which damages cell membranes in the body and can accelerate aging. Therefore, during the recovery period after exercise, it is advisable to consume a balanced diet rich in antioxidant nutrients such as vitamin C, E, fruits, vegetables, and legumes, or to take antioxidant supplements.

 

 

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