What are the 6 essential carbohydrates to eat after exercising

After fitness, it is recommended to supplement some fast carbon food to help restore physical strength, mainly bananas, white rice, Mantou, oatmeal, sweet potatoes, raisins, etc. These carbohydrates can quickly replenish glycogen reserves and, when combined with protein, are more beneficial for muscle repair.

1. Bananas

Bananas have a balanced ratio of fructose and glucose, with a single stem containing approximately 27 grams of carbohydrates. The potassium element in it can prevent electrolyte imbalance after exercise, and its soft nature facilitates digestion and absorption. It is recommended to choose mature bananas with a small amount of spots on the surface belt, as the resistant starch has been converted into easily absorbable sugar.

2. White rice

contains 28 grams of carbohydrates per 100 grams of white rice, with a high glycemic index but low digestion burden. Eating within 30 minutes after exercise can quickly increase blood sugar levels. It is recommended to choose polished rice to reduce the interference of dietary fiber absorption. Paired with chicken breast meat, it can form a synergistic absorption effect of carbohydrates and proteins.

3. Mantou

The Mantou made from wheat flour contains 47 grams of carbon water per 100 grams. The fermentation process makes it easier to decompose. Eating warm Mantou after exercise can alleviate stomach discomfort, and the surface dextrin substance can quickly supply energy. It is advisable to control a single intake of 1-2 to avoid excessive intake and blood sugar fluctuations.

4. Instant oatmeal

contains about 30 grams of carbohydrates per 50 grams, and beta glucan can delay energy release. It is recommended to choose original flavor products without additives and brew them with warm water or skim milk. The water-soluble dietary fiber in it helps to restore gastrointestinal function after exercise.

5. Sweet Potato

Medium sized sweet potatoes contain about 26 grams of carbohydrates, rich in vitamin A and potassium elements. Steaming and cooking methods can retain more nutrients, and the slowly digestible starch in potato meat can maintain a longer sense of satiety. It is recommended to remove skin and reduce crude fiber intake after exercise.

6. Raisins

30 grams of raisins contain 25 grams of concentrated carbohydrates, natural fructose, and glucose. The small particle form is easy to carry and supplement, and the boron element in it helps to absorb calcium after exercise. Pay attention to controlling single intake to avoid excessive fructose causing gastrointestinal discomfort.

Carbon water supplementation after fitness should be adjusted according to the intensity of exercise, and should be consumed at a standard of 1-1.2 grams per kilogram of body weight after moderate to high-intensity training. It is recommended to mix carbohydrates with protein in a 3:1 ratio, such as banana with whey protein powder, rice with fish, etc. Avoid choosing high-fat carbohydrates and processed foods, and complete supplementation within 2 hours after exercise for optimal results. Long term fitness enthusiasts can try the carbon water cycle method and reduce fast carbon intake appropriately on rest days to enhance metabolic flexibility.