Core Viewpoint - Proper post-exercise nutrition is essential for maximizing workout benefits and promoting muscle recovery and growth [1][2]. Group 1: Timing of Post-Exercise Nutrition - The optimal time to eat after exercise is within 30 minutes to 1 hour, as this period allows for better nutrient absorption and muscle recovery [2]. - It is advised to avoid excessive eating within 4 hours before sleep to maintain sleep quality and exercise effectiveness [2]. Group 2: Nutritional Choices - The type of nutrients consumed should vary based on the exercise type, with carbohydrates being the primary energy source for high-intensity workouts and fats for lower-intensity, longer-duration activities [3]. - Recommended intake is 0.8 to 1.2 grams of carbohydrates and 0.2 to 0.4 grams of protein per kilogram of body weight [3]. - Foods rich in carbohydrates, such as buckwheat bread, bananas, and oats, should be prioritized for energy replenishment, while healthy fats from nuts and avocados should not be completely avoided for immune support [3]. - High-quality protein sources like egg whites and lean meats are important for muscle recovery [3]. Group 3: Hydration - Hydration is crucial, with regular water or mineral water being sufficient for most exercisers; for those sweating heavily, electrolyte solutions like diluted saltwater or coconut water are recommended [4]. - It is important to drink in moderation and avoid excessive cold drinks to prevent bodily dysfunction [4].

Core Points - The article discusses the importance of post-exercise nutrition for muscle recovery and overall health [2][3][4] Group 1: Timing of Post-Exercise Nutrition - The optimal time to eat after exercise is within 30 minutes to 1 hour, as muscle cells become more receptive to nutrients during this period [3] - It is advised to avoid heavy meals within 4 hours before sleep to maintain sleep quality and exercise effectiveness [3] Group 2: Nutritional Choices - The article emphasizes the need to focus on carbohydrates, proteins, and fats based on the type of exercise performed [4] - Recommended intake is 0.8 to 1.2 grams of carbohydrates and 0.2 to 0.4 grams of protein per kilogram of body weight [4] - Foods rich in carbohydrates such as buckwheat bread, bananas, and oats are suggested for quick energy replenishment [4] - Healthy fats from sources like nuts and avocados should not be completely avoided, as they support the immune system [4] - High-quality protein sources like egg whites and lean meats are recommended for muscle recovery [4] Group 3: Hydration - Hydration is crucial, with plain water being sufficient for most individuals, while those sweating heavily may benefit from electrolyte-rich drinks [5] - It is important to drink in moderation and avoid excessive cold beverages to prevent bodily disruptions [5]

Group 1 - The article emphasizes that many popular health practices may not be beneficial and could even be harmful to health [1] - Drinking honey water in the morning can raise blood sugar levels, which is detrimental for diabetics, and may not effectively prevent constipation for most people [2] - Consuming salt water in the morning is unnecessary for detoxification and can lead to excessive salt intake, increasing the risk of osteoporosis and hypertension [3] Group 2 - Drinking plain water at a temperature between 20°C and 40°C is recommended as the best choice for the first drink in the morning, as excessively hot water can increase the risk of esophageal cancer [4] - White rice porridge is nutritionally poor and may exacerbate malnutrition if consumed exclusively, while incorporating whole grains can improve nutritional intake and stabilize blood sugar levels [6] - Bone broth is often believed to be a good source of calcium, but its actual calcium content is minimal, making it ineffective for calcium supplementation [7] Group 3 - While pig's trotters are rich in collagen, they do not effectively contribute to collagen synthesis in the body compared to other protein sources [8] - The high saturated fat content in pig's trotters can be detrimental to cardiovascular health, suggesting limited consumption [9] - Drinking red sugar water for menstrual pain relief is based on psychological effects rather than any specific nutritional benefit, and it is ineffective for pain caused by underlying medical conditions [10] Group 4 - Juicing fruits leads to a loss of nutrients, particularly vitamin C, and can significantly increase blood sugar levels due to the release of free sugars [12][14] - Cooking oil that smokes can produce harmful trans fats and carcinogens, and it is advised to use a method that prevents this [15] - Consuming food while it is still hot can pose risks, as temperatures above 65°C are classified as carcinogenic, and can also affect the glycemic index of starchy foods [16] Group 5 - Allowing food to cool at room temperature before refrigerating can promote bacterial growth, increasing the risk of foodborne illness; it is safer to store hot food directly in sanitized containers [18]

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]