Post-Workout Free Radical Build-Up Ages You Faster! Dietitian's 「Antioxidant Diet」 to Prevent Aging and Support Weight Loss

As the health trend grows, "building muscle and losing fat" has become a popular topic for improving fitness and health. However, according to nutritionist Zhuang Huixin from Lian An Preventive Medicine Clinic, many individuals, despite their efforts, fail to achieve their goals due to a lack of comprehensive nutritional knowledge, sometimes increasing their physical burden instead.

Antioxidants: Combating Post-Exercise Free Radicals

Exercise generates free radicals in the body, which, if accumulated excessively, can lead to cellular aging. To accelerate recovery and maintain a healthy complexion, it is recommended to consume antioxidant-rich fruits such as blueberries, kiwis, and apples after exercise. Limit intake to a fist-sized portion and replace one serving of carbohydrates. Drinking lemon water during exercise is also an effective way to replenish antioxidants.Drinking lemon water during exercise is also an effective way to stay hydrated. (Image credit: Heho Health)

Protein: The Foundation of Muscle Growth

Protein deficiency can lead to muscle loss and reduced metabolism, hindering efforts to build muscle and lose fat. Nutritionist Zhuang advises calculating protein needs based on body weight. Divide your weight (in kilograms) by seven to determine daily portions, with each portion roughly the size of half a palm. Distribute protein intake evenly across three meals.

Carbohydrates: A Muscle-Building Ally Post-Exercise

While many cut carbohydrates excessively when trying to lose weight, moderate carbohydrate intake not only stimulates insulin to promote muscle synthesis but also enhances exercise performance. The recommended pre-workout ratio of carbohydrates to protein is 1:1, which can be adjusted to 2:3 post-workout. For those with higher body fat, carbohydrate intake should be reduced appropriately. Simple and healthy post-exercise meals include baked sweet potatoes, and oat milk (including sweetened options), paired with eggs or yogurt.

Hormonal Balance: Key to Muscle and Fat Regulation

Hormones like growth hormone, testosterone, and cortisol play a positive role in muscle synthesis. However, excessive stress leading to elevated cortisol levels can break down muscle and promote fat accumulation. Maintaining regular routines and adequate sleep is crucial for hormonal balance.Proper carbohydrate intake not only stimulates insulin to promote muscle synthesis but also enhances athletic performance. (Image credit: Heho Health)

Personalized Plans: Enhancing Muscle and Fat Management

Nutritionist Zhuang emphasizes that personalized nutrition plans are fundamental to successfully building muscle and losing fat. Combining hormone testing and professional medical guidance, coordinating exercise, nutrition, sleep, mental health, and hormone management ensures a balanced approach to achieving fitness goals.

By adhering to these principles, you can not only achieve a leaner body but also cultivate a healthy and confident lifestyle, progressing steadily toward optimal health and physique.

This article is authorized by Heho Health.