As the saying goes: "To live until you are old, you must not only learn, but also exercise until you are old." With the popularity of sports becoming more and more popular year by year, most people participate in sports for no more than three purposes: health and weight loss weight, build muscle, or challenge yourself. With the rise of the concept of sports nutrition, today's sports enthusiasts, in addition to caring about intensity, type and other exercise content, are also beginning to care about how to achieve their goals more effectively through dietary choices before, during and after exercise. In the past six months, many fitness enthusiasts have begun to consume American ginseng to improve sports performance. In fact, different exercise goals require different dietary plans. Based on the three different goals mentioned above, I will share with you the correct diet before, during and after exercise. 3 American ginseng recipes to improve exercise performance and effectively restore energy 1. Healthy weight loss 60 minutes before exercise: Depending on the intensity of exercise, it is recommended to add 250-500 ml of water. During exercise: Depending on the intensity of exercise, add 150-250 ml of water every 20 minutes. You can add ingredients that help delay fatigue, such as American ginseng, to boiled water. Within 60 minutes after exercise: Due to the depletion of muscle glycogen, it is recommended to supplement protein and carbohydrates to replenish the lost glycogen and repair muscles, such as 1 tea egg plus 1 Super Shang Yu rice ball. 2. 60 minutes before fitness and muscle building: In order to allow the body to continue to obtain energy during fitness, in addition to supplementing 250-500 ml of water, you must also increase the intake of low-GI food, such as eating an extra pill about the size of your palm. sweet potatoes. During exercise: Depending on the intensity of the exercise, add 250-300 ml of water every 20 minutes. In addition, add ingredients to the boiled water that can help delay fatigue, such as American ginseng. Within 60 minutes after exercise: After fitness, the muscle tissue is damaged. Protein and appropriate carbohydrates must be replenished to replenish the depletion of glycogen and provide materials for muscle repair and growth. You can replenish 1 tea egg and 1 Super Shang Yu rice ball or 1 cup 500ml sugar-free soy milk.
After fitness, you can add 1 tea egg and 1 Chaoshang Royal Rice Ball or 1 cup of 500ml sugar-free soy milk 3. Challenge yourself 1 week before the competition: Use up the muscle glycogen through a lot of exercise. Then carry out "glucose super supplementation" to increase the intake of starch every day to maximize the glycogen storage capacity of the muscles. 60 minutes before the game: Supplement 150-200 ml of water or American ginseng tea, and add 1 banana. During the game: Depending on the game situation, replenish water. It is recommended to add 150-250 ml of water every 20 minutes. Within 60 minutes after the game: Supplement with high GI foods and quickly replenish the raw materials needed to synthesize glycogen, for example: 1 tea egg, 1 supermarket imperial rice ball, 1 cup of 500 ml sugar-free soy milk.
The above suggestions for diet before, during and after exercise are suitable for most people, but if you want to further improve exercise performance, increase muscle endurance, or reduce muscle pain after exercise Discomfort, etc., the choice of food becomes relatively important. Can ginseng help improve athletic performance?
Many studies have pointed out that American ginseng has significant effects on anti-fatigue, anti-inflammation and improving sports performance. A 2008 Canadian human experimental study showed that American ginseng can significantly reduce inflammation indicators in the body after exercise. A 2015 study also found that experimental mice were fed American ginseng extract for 14 days, then exercised, and their blood was drawn for analysis. The results showed that the group fed American ginseng had lower muscle damage, and the number of creatine kinase and neutrophils in the blood was significantly lower than that of the group not fed American ginseng. These three items are indicators that reflect the health status of muscles, showing that American ginseng has a repairing effect on muscle damage during exercise. By the way, some studies have pointed out that the ginsenosides contained in American ginseng can reduce the activity of tyrosinase in the body, thereby inhibiting the production of melanin in the body and reducing the occurrence of dark spots. American ginseng recipes to improve sports performance
With the improvement of citizens’ economic ability, American ginseng, which has been traditionally regarded as a precious food or medicinal material, is no longer the exclusive preserve of princes and nobles. The general public can also easily buy it through many channels. Purchase American ginseng of good quality at reasonable prices.
Now that we know that we can improve sports performance through the intake of American ginseng, finally, we asked a nutritionist to provide three American ginseng recipes that are suitable for most people to consume before, during and after exercise, so as to achieve their personal goals more effectively. American ginseng has significant effects on anti-fatigue, anti-inflammation and improving sports performance 1 Wolfberry American Ginseng Chicken Soup
Ingredients: 1 whole chicken, 10 grams of wolfberry, 8 red dates, 10 American ginseng slices, 10 dried shiitake mushrooms , rice wine 10 ml.
Method: Wash the chicken, soak the dried mushrooms in water, and the red dates. It is recommended to peel them first and then put them in. After processing, put all the ingredients into the pot and add water to cover the chicken, then put it into the electric pot to steam. Add rice wine before serving and simmer for another 5 minutes.
Edible effects: Poultry is rich in protein and has the lowest fat content among all meats. It is suitable for consumption after fitness. With the help of warming and tonic Chinese medicinal materials such as American ginseng, wolfberry, and red dates, the energy lost by fitness can be restored as quickly as possible. Get replenished. 2 American Ginseng Lemon Drink
Ingredients: 3 American ginseng slices or the same amount of ginseng powder, 1 lemon, half an apple, half a kiwi, 5 ml of honey, 300 ml of boiled water.
Method: Put apples, kiwis, ginseng powder, honey, and boiled water into a juicer and mix evenly, then squeeze in lemon juice. (If using ginseng slices, soak the adult ginseng tea in hot water first, and then pour it into the juice machine)
During the consumption effect competition, heavy sweating will cause the loss of electrolytes and water, which can be replenished in time. Electrolytes such as sodium, potassium, and magnesium, as well as the anti-fatigue effects provided by American ginseng, enhance exercise performance. 3 American ginseng and Roselle jelly
Ingredients: 8 grams of ginseng powder, 6 dried Roselle flowers, 5 grams of brown sugar, 2 chrysanthemums, 2 pieces of gelatine
Method: Boil the Roselle first flowers, chrysanthemum and brown sugar, and also add ginseng powder and gelatine. After cooking is completed, let it cool, pour it into a small cup, and then put it in the refrigerator until it freezes.
The consumption effect is low in calories and high in satiety, which can reduce hunger after exercise and help control calorie intake. It also contains American ginseng powder, roselle, chrysanthemum and other ingredients, which can help with fatigue recovery and recovery after exercise. Physical supplies.
References: Biondo, P. D., Robbins, S. J., Walsh, J. D., McCargar, L. J., Harber, V. J., & Field, C. J. (2008). A randomized controlled crossover trial of the effect of ginseng consumption on the immune response to moderate exercise in healthy sedentary men. Appl Physiol Nutr Metab, 33(5), 966-975. doi: 10.1139/H08-080 Estaki, M., & Noble, E. G. (2015). North American ginseng protects against muscle damage and reduces neutrophil infiltration after an acute bout of downhill running in rats. Appl Physiol Nutr Metab, 40(2), 116-121. doi: 10.1139/apnm-2014-0331 Kim, K. (2015). Effect of ginseng and ginsenosides on melanogenesis and their mechani *** of action. J Ginseng Res, 39(1), 1-6. doi: 10.1016/j.jgr.2014.10.006
Dealer Information was founded in 1976 In 2016, we adhered to the corporate philosophy of "Safety, Integrity, and Innovation" and adhered to the road of self-operated farms to provide front-line control of products. In addition, we used self-operated stores as the main sales method to provide consumers with direct channels for consultation. , and also provides relevant after-sales services and establishes a "one-stop service" so that consumers can eat with peace of mind. In addition, in order to cater to the market trends, Dashanxing is committed to developing various American ginseng products, such as American ginseng coffee, American ginseng iced honey, American ginseng cashews, etc., making the consumption of American ginseng more convenient and no longer limited to stewing. , to cater to the fast pace of life of modern people and expand more different consumer groups. Name: GREAT MOUNTAIN GINSENG CO. LTD Address: No. 123, Section 3, Jinling Road, Pingzhen District, Taoyuan City Tel: 03-428-1138 Website: greatmountainginseng/index.php Purchase link : goo/DbaVjM
Dealer information was established in 1972 and has a history of nearly 35 years. It was initially engaged in the import and wholesale of American ginseng in North America and Canada. It is the setter of many current American ginseng specifications. The product line has been expanded to include wild ginseng, wild cordyceps, wild fritillary and other precious Chinese medicinal materials. Among them, American ginseng from Ontario, Canada is the company's main product and is marketed throughout Taiwan under its own brand "Xuetianling".
Name: Jappson Enterprise Inc. Address: No. 7, Lane 60, Section 2, Yanping North Road, Datong District, Taipei City Tel: (886) 2-2556-1000 Website: jappson/index
Dealer Information was founded in 1983. It has always adhered to the principles of "integrity" and "pragmatism", adhered to the concept of "medicine and food come from the same origin", and believed that food has the same origin of the four properties and five flavors as medicine. , and with "health" as its highest purpose, each product is carefully checked at every level, from strict control of imported raw materials to high-quality development and research, which fully reflects the mission of taking care of consumers' health. Name: Herbpro Herbpro Address: No. 47, Dade North Road, Tanzi District, Taichung City Tel: (886) 4-2531-5070 Website: herbpro/aboutus
Written by/New Nutrition Food Replacement Team Nutritionist Chen Baijun Photography/Oliver Wu Editor/Yingying