What are the benefits of eating garlic after exercising

Eating garlic in moderation after exercising can help promote body recovery and enhance immunity. Garlic contains active ingredients such as allicin, sulfides, vitamin C, and selenium, which can alleviate post exercise inflammation, accelerate the clearance of metabolic waste, and help regulate blood lipid levels.

1. Anti inflammatory and antioxidant

Allicin in garlic has significant anti-inflammatory effects, which can reduce micro damage and oxidative stress in muscle tissue after high-intensity exercise. The selenium element it contains works synergistically with vitamin C to neutralize free radicals and reduce the probability of delayed muscle soreness, making it particularly suitable for consumption after strength training.

2. Accelerated metabolism

Sulfide components can activate liver detoxifying enzyme activity and promote the excretion of waste products such as lactate and ammonia produced during exercise. At the same time, it can enhance mitochondrial function, help recover muscle glycogen reserves faster, and be particularly beneficial for energy supplementation after endurance exercise.

3. Immune regulation

Garlic's alliinase conversion products can stimulate white blood cell proliferation and increase immunoglobulin levels. After exercising, the body's immune system temporarily declines. Moderate intake can reduce the risk of upper respiratory tract infections, but it should be avoided to consume large amounts on an empty stomach to stimulate the gastrointestinal tract.

4. cardiovascular Protection

Long term regular intake of garlic can help regulate blood lipid metabolism in exercise populations and reduce low-density lipoprotein cholesterol deposition. Its antiplatelet aggregation properties can also improve blood circulation and have potential benefits in preventing exercise-induced myocardial micro injury.

5. Sugar control and fat reduction

Allicin can enhance glucose uptake by activating the AMPK pathway, and combined with exercise, it can more effectively control blood sugar fluctuations. For people in the weight loss period, its role in promoting fat breakdown can improve the fat burning efficiency after exercise, and it is recommended to consume it in combination with high protein foods.

It is recommended to choose fresh raw garlic or low-temperature processed garlic products for consumption after fitness. 1-2 cloves per day are recommended, as excessive heating can damage the active ingredients. Pairing with yogurt, olive oil, and other foods can reduce gastrointestinal irritation and avoid affecting sleep quality before bedtime. Individuals with special physical conditions or those taking anticoagulant drugs should consult a physician. Exercise and nutrition supplementation should focus on overall dietary balance and not rely solely on a single food.