I came across an article online about the importance of staying hydrated and taking in carbs after exercise and working out. So, I want to share it here. I suppose many people already know that exercising and working out is necessary for a healthy life. However, that defeats the purpose of doing it if you don't focus on meals. People may also know that protein is essential for muscle growth and repair after intense workout and exercise. That's why people, who work out at the gym, need protein as a must-have food. On the flip side, it is wrong information that we need to eat protein immediately after exercising. There is no issue with muscle growth if you get enough protein you need in a day. On top of that, we also need water and carbs besides protein. We should eat carbs such as potato and brown rice, not breads and snacks. We need from 1 to 1.5grams per 1kg of body weight. That means a person who weighs 80kg should eat between 80 and 120g of carbs after exercising. In addition to this, eating about 26g of protein with carbs at a ratio of 3 to 1 makes glycogen work more efficiency. I'll follow this instruction after working out at the gym from now on.