What should I eat to supplement nutrition for weight loss through exercise

During the exercise weight loss period, it is recommended to supplement high-quality protein, complex carbohydrates, vitamins, minerals and other nutrients, mainly including chicken breast, oats, broccoli, bananas, low-fat yogurt and other foods.

1. Chicken breast

Chicken breast is an ideal choice for supplementing high-quality protein after exercise, with approximately 24 grams of protein per 100 grams and low fat content. Protein can help repair muscle fibers damaged during exercise, promote muscle synthesis and metabolism, and avoid muscle loss during weight loss that leads to a decrease in basal metabolism. It is recommended to use low-fat cooking methods such as boiling and baking, and pair them with vegetables for better nutritional balance.

2. Oats

Oats are rich in complex carbohydrates and dietary fiber, which can provide sustained energy for exercise and enhance satiety. Its beta glucan component can delay the rise of blood sugar and avoid fat accumulation. Eating 30-50 grams of oats one hour before exercise can improve endurance, and consuming them with milk after exercise can help restore muscle glycogen reserves.

3. broccoli

broccoli is rich in vitamin C, vitamin K, and folate, and its sulforaphane component has anti-inflammatory effects. Eating after exercise can help alleviate oxidative stress and promote lactate metabolism. It is recommended to blanch and mix with cold water or stir fry to retain nutrients. Consuming 3-4 times a week can meet the micronutrient needs during the weight loss period.

4. Bananas

The fast absorbing carbohydrates in bananas can quickly replenish muscle glycogen consumed during exercise, and magnesium can prevent muscle spasms after exercise. Medium sized bananas contain about 27 grams of carbohydrates and are suitable for consumption within 30 minutes after strength training. Paired with nuts, they can balance blood sugar fluctuations.

5. Low fat yogurt

Low fat yogurt provides easily absorbable whey protein and calcium, and its probiotics can improve the balance of gut microbiota. Drinking about 200ml after exercise can promote protein synthesis and relieve muscle soreness. Choosing sugar free varieties is more in line with weight loss needs, and can be paired with low sugar fruits such as blueberries to enhance flavor.

Nutritional supplementation during weight loss through exercise should follow the principle of moderation, with daily protein intake calculated at 1.2-1.6 grams per kilogram of body weight, and carbohydrates mainly consisting of whole grains. Avoid high sugar and high-fat foods, pay attention to replenishing water and electrolytes. It is recommended to adjust the three meals to 5-6 small meals, and arrange additional meals one hour before and after exercise. Long term dietary control requires regular adjustments to the diet structure, and if necessary, consultation with a nutritionist to develop personalized plans, combined with regular exercise, in order to achieve healthy weight loss.