{"id":148,"date":"2026-06-21T08:15:00","date_gmt":"2026-06-21T01:15:00","guid":{"rendered":"http:\/\/localhost:8085\/dinh-duong-tap-luyen-va-phuc-hoi-co-bap-sau-van-dong-the-thao\/"},"modified":"2026-10-20T10:40:00","modified_gmt":"2026-10-20T03:40:00","slug":"dinh-duong-tap-luyen-va-phuc-hoi-co-bap-sau-van-dong-the-thao","status":"publish","type":"post","link":"https:\/\/lym.vn\/en\/dinh-duong-tap-luyen-va-phuc-hoi-co-bap-sau-van-dong-the-thao\/","title":{"rendered":"Exercise &amp; Muscle Recovery: Pre-, Intra-, and Post-Workout Nutrition Principles for Active Adults"},"content":{"rendered":"<div class=\"lym-editorial-meta-box\" style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:8px;padding:12px 16px;margin-bottom:20px;font-size:14px;color:#334155;line-height:1.6;\"><strong>Bi\u00ean so\u1ea1n:<\/strong> Ban bi\u00ean t\u1eadp Lym &nbsp;|&nbsp; <strong>Tham v\u1ea5n chuy\u00ean m\u00f4n:<\/strong> <em>(\u0110ang c\u1eadp nh\u1eadt)<\/em> &nbsp;|&nbsp; <strong>Ng\u00e0y \u0111\u0103ng:<\/strong> 2026-06-21 &nbsp;|&nbsp; <strong>C\u1eadp nh\u1eadt:<\/strong> 2026-10-20<\/div>\n<div class=\"lym-featured-image-credit\" style=\"font-size:12.5px;color:#64748b;margin:-12px 0 18px;font-style:italic;\">\u1ea2nh \u0111\u1ea1i di\u1ec7n b\u00e0i vi\u1ebft \u2014 \u1ea2nh: Shixart1985 \/ Wikimedia Commons (Openverse), <a href=\"https:\/\/creativecommons.org\/licenses\/by\/2.0\" target=\"_blank\" rel=\"noopener nofollow\">CC BY 2.0<\/a> (<a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Strength_training_and_fitness_workout_in_a_home_gym_setting_with_dumbbells_and_exercise_gear.jpg\" target=\"_blank\" rel=\"noopener nofollow\">link<\/a>)<\/div>\n<p>Many beginners in running, gym workouts, swimming, or sports focus 100% on sets and weights while overlooking the two factors that determine up to 70% of fitness results: <strong>properly timed nutrition<\/strong> and <strong>post-workout recovery<\/strong>. Exercise physiology shows that muscles grow stronger not while lifting or running, but during rest and nutrient replenishment afterward. This guide helps you build a structured nutrition and recovery strategy for every workout.<\/p>\n<nav class=\"lym-toc\" aria-label=\"Article Table of Contents\" style=\"background:#f8fafc;border:1px solid #cbd5e1;border-left:4px solid #0f5132;border-radius:8px;padding:16px 20px;margin:20px 0;\">\n\t<strong style=\"display:block;color:#0f5132;font-size:16px;margin-bottom:8px;\">Article Table of Contents<\/strong><\/p>\n<ul style=\"margin:0;padding-left:4px;line-height:1.85;list-style:none;\">\n<li><a href=\"#co-che-vi-ton-thuong-va-phuc-hoi\">1. What Happens to Your Muscles and Energy Reserves During Exercise?<\/a><\/li>\n<li><a href=\"#dinh-duong-truoc-buoi-tap\">2. 45\u201390 Minutes Pre-Workout: Sustained Fuel Without Stomach Heaviness<\/a><\/li>\n<li><a href=\"#bu-nuoc-dien-giai-trong-luc-tap\">3. Intra-Workout: Hydration and Electrolyte Replenishment Strategy<\/a><\/li>\n<li><a href=\"#nguyen-tac-3r-sau-buoi-tap\">4. Post-Workout: The 3R Principle for Rapid Muscle Recovery<\/a><\/li>\n<li><a href=\"#bang-tong-hop-khoa-hoc\">5. B\u1ea3ng chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng Tr\u01b0\u1edbc \u2013 Trong \u2013 Sau bu\u1ed5i t\u1eadp (Pre \/ Intra \/ Post-Workout)<\/a><\/li>\n<li><a href=\"#khi-nao-can-gap-bac-si\">6. When to Consult a Physician?<\/a><\/li>\n<li><a href=\"#nguon-tham-khao\">7. Ngu\u1ed3n tham kh\u1ea3o<\/a><\/li>\n<\/ul>\n<\/nav>\n<h2 id=\"co-che-vi-ton-thuong-va-phuc-hoi\">1. What Happens to Your Muscles and Energy Reserves During Exercise?<\/h2>\n<p>During endurance training (running, cycling, cardio) or resistance training (weightlifting, pilates, calisthenics), three physiological processes occur simultaneously:<\/p>\n<ul>\n<li><strong>Glycogen Depletion:<\/strong> Muscles draw on stored <em>Glycogen<\/em> in muscle and liver tissue to generate ATP for contraction. Exercising on a completely empty stomach after a long workday leads to rapid fatigue, dizziness, and reduced performance.<\/li>\n<li><strong>Muscle Fiber Micro-Tears:<\/strong> Mechanical tension creates microscopic tears in muscle fibers\u2014the natural stimulus for amino acid repair that builds stronger, more resilient muscle when properly nourished.<\/li>\n<li><strong>Fluid and Electrolyte Loss via Sweat:<\/strong> Sweating cools the body but depletes water alongside essential minerals including Sodium (Na<sup>+<\/sup>), Kali (K<sup>+<\/sup>) and Magnesium (Mg<sup>2+<\/sup>).<\/li>\n<\/ul>\n<h2 id=\"dinh-duong-truoc-buoi-tap\">2. 45\u201390 Minutes Pre-Workout: Sustained Fuel Without Stomach Heaviness<\/h2>\n<p>The goal of a pre-workout snack is slow-release energy without gastric discomfort. Ideal choices from the <a href=\"\/en\/product-category\/thuc-pham-do-uong\/thuc-pham-dinh-duong\/\">Nutritious Foods<\/a> category include:<\/p>\n<ul>\n<li><strong>60\u201390 minutes before exercise:<\/strong> A small serving (35g\u201340g) of <strong>Honey-baked nut granola and whole-grain oats<\/strong> paired with unsweetened yogurt or plant milk. Complex carbohydrates from oats combined with healthy fats from cashews and almonds keep blood sugar steady throughout your workout, supporting <a href=\"\/en\/nhu-cau\/giai-khat-nang-luong\/\">Refreshment &amp; Energy<\/a>.<\/li>\n<li><strong>30 minutes before exercise (if short on time):<\/strong> One small ripe banana and 200ml\u2013250ml of water so you start your warm-up well hydrated.<\/li>\n<li><strong>Avoid before workouts:<\/strong> Greasy fried foods, fast food, or heavily sweetened carbonated drinks that cause bloating and side stitches.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large lym-article-figure\" style=\"margin:24px 0;text-align:center;\"><img decoding=\"async\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/lym-w5b-dinh-duong-tap-luyen-va-phuc-hoi-co-bap-sau-van-dong-the-thao-2.jpg\" alt=\"H\u00ecnh minh h\u1ecda C\u1ea9m nang s\u1ed1ng kh\u1ecfe Lym\" class=\"wp-image-1944\" loading=\"lazy\" style=\"width:100%;max-width:100%;height:auto;border-radius:10px;border:1px solid #e2e8f0;\" \/><figcaption style=\"font-size:13px;color:#475569;margin-top:8px;line-height:1.5;\">\u1ea2nh: Bujar I Gashi \/ Wikimedia Commons (Openverse), <a href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/3.0\" target=\"_blank\" rel=\"noopener nofollow\">CC BY-SA 3.0<\/a> (<a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Jogging_in_kosovo.jpg\" target=\"_blank\" rel=\"noopener nofollow\">link<\/a>)<\/figcaption><\/figure>\n<h2 id=\"bu-nuoc-dien-giai-trong-luc-tap\">3. Intra-Workout: Hydration and Electrolyte Replenishment Strategy<\/h2>\n<p>Do not wait until the end of your workout to drink. Losing just 2% of body weight in sweat can reduce muscular endurance by 10%\u201320%:<\/p>\n<ul>\n<li><strong>For light workouts under 45 minutes indoors:<\/strong> Take 2\u20133 small sips of plain water (100ml\u2013150ml) every 15\u201320 minutes.<\/li>\n<li><strong>For workouts over 45\u201360 minutes or heavy sweating:<\/strong> Choose sugar-free herbal electrolyte beverages from the <a href=\"\/en\/product-category\/thuc-pham-do-uong\/do-uong-nuoc-giai-khat\/\">Beverages &amp; Refreshments<\/a> subcategory under <a href=\"\/en\/product-category\/thuc-pham-do-uong\/\">Food &amp; Beverages<\/a>. Timely replenishment of <code>Na+<\/code>, <code>K+<\/code>, <code>Mg2+<\/code> ions maintains neuromuscular transmission and helps prevent calf cramps.<\/li>\n<\/ul>\n<h2 id=\"nguyen-tac-3r-sau-buoi-tap\">4. Post-Workout: The 3R Principle for Rapid Muscle Recovery<\/h2>\n<p>Within 30\u2013120 minutes after exercise, muscle cells are highly receptive to nutrient uptake. Apply the <strong>3R Principle of Sports Nutrition<\/strong>:<\/p>\n<ol>\n<li><strong>Rehydrate (Restore fluids and electrolytes):<\/strong> Drink 400ml\u2013600ml of water or refreshing electrolyte beverage to restore normal fluid balance.<\/li>\n<li><strong>Refuel (Replenish Glycogen stores):<\/strong> Consume a moderate portion of healthy carbohydrates (sweet potatoes, brown rice, oats, fresh fruit) to restore depleted glycogen.<\/li>\n<li><strong>Repair (Rebuild muscle fibers with Protein &amp; Micronutrients):<\/strong> Consume 20g\u201330g of high-quality protein (chicken breast, fish, eggs, tofu, dairy, or nuts) alongside <a href=\"\/en\/product-category\/suc-khoe-thuc-pham-bo-sung\/vitamin-khoang-chat\/\">Vitamins &amp; Minerals<\/a> (such as antioxidant Vitamin C and Zinc for muscle protein synthesis), actively supporting <a href=\"\/en\/nhu-cau\/tang-cuong-de-khang\/\">Immunity Boost<\/a> in active individuals.<\/li>\n<\/ol>\n<h2 id=\"bang-tong-hop-khoa-hoc\">5. B\u1ea3ng chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng Tr\u01b0\u1edbc \u2013 Trong \u2013 Sau bu\u1ed5i t\u1eadp (Pre \/ Intra \/ Post-Workout)<\/h2>\n<p>\u00c1p d\u1ee5ng khung th\u1eddi gian n\u1ea1p d\u01b0\u1ee1ng ch\u1ea5t d\u01b0\u1edbi \u0111\u00e2y gi\u00fap t\u1ed1i \u01b0u h\u00f3a d\u1ef1 tr\u1eef Glycogen v\u00e0 \u0111\u1ea9y nhanh t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i s\u1ee3i c\u01a1 sau v\u1eadn \u0111\u1ed9ng:<\/p>\n<div style=\"overflow-x:auto;margin:16px 0 24px;\">\n<table class=\"lym-specs-table\" style=\"width:100%;border-collapse:collapse;font-size:14.5px;line-height:1.6;\">\n<thead>\n<tr style=\"background:#0f5132;color:#ffffff;\">\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">Giai \u0111o\u1ea1n bu\u1ed5i t\u1eadp<\/th>\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">M\u1ee5c ti\u00eau sinh l\u00fd c\u1ed1t l\u00f5i<\/th>\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">Nh\u00f3m d\u01b0\u1ee1ng ch\u1ea5t \u01b0u ti\u00ean<\/th>\n<th scope=\"col\" style=\"padding:10px 14px;border:1px solid #cbd5e1;text-align:left;\">G\u1ee3i \u00fd th\u1ef1c ph\u1ea9m th\u1ef1c t\u1ebf d\u1ec5 chu\u1ea9n b\u1ecb<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"background:#ffffff;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Tr\u01b0\u1edbc bu\u1ed5i t\u1eadp 60 \u2013 90 ph\u00fat (Pre-workout)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Cung c\u1ea5p glucose \u1ed5n \u0111\u1ecbnh, tr\u00e1nh h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 tr\u00e1nh \u0111\u1ea7y t\u1ee9c d\u1ea1 d\u00e0y<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Tinh b\u1ed9t h\u1ea5p thu ch\u1eadm (Complex Carbs) + m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf Protein, \u00edt b\u00e9o<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">35\u201340g Granola y\u1ebfn m\u1ea1ch tr\u1ed9n s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng, ho\u1eb7c 1 l\u00e1t b\u00e1nh m\u00ec nguy\u00ean c\u00e1m + 1 qu\u1ea3 chu\u1ed1i ch\u00edn<\/td>\n<\/tr>\n<tr style=\"background:#f8fafc;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Trong l\u00fac t\u1eadp luy\u1ec7n (Intra-workout)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Duy tr\u00ec th\u1ec3 t\u00edch huy\u1ebft t\u01b0\u01a1ng, \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t v\u00e0 d\u1eabn truy\u1ec1n th\u1ea7n kinh \u2013 c\u01a1<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">N\u01b0\u1edbc l\u1ecdc tinh khi\u1ebft (bu\u1ed5i t\u1eadp <45p) ho\u1eb7c N\u01b0\u1edbc b\u00f9 kho\u00e1ng \u0111i\u1ec7n gi\u1ea3i Na+, K+, Mg2+ (bu\u1ed5i t\u1eadp >45\u201360p)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Nh\u1ea5p t\u1eebng ng\u1ee5m 150\u2013200 ml m\u1ed7i 15\u201320 ph\u00fat v\u1eadn \u0111\u1ed9ng<\/td>\n<\/tr>\n<tr style=\"background:#ffffff;\">\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;font-weight:600;color:#0f172a;\">Sau bu\u1ed5i t\u1eadp 30 \u2013 90 ph\u00fat (Post-workout \u2014 Nguy\u00ean t\u1eafc 3R)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">Rehydrate (B\u00f9 n\u01b0\u1edbc) + Refuel (T\u00e1i n\u1ea1p Glycogen) + Repair (T\u1ed5ng h\u1ee3p protein c\u01a1)<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">20\u201330g Protein ch\u1ea5t l\u01b0\u1ee3ng cao k\u1ebft h\u1ee3p Carbohydrate l\u00e0nh m\u1ea1nh v\u00e0 rau qu\u1ea3 gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/td>\n<td style=\"padding:10px 14px;border:1px solid #cbd5e1;color:#334155;\">\u1ee8c g\u00e0\/c\u00e1 h\u1ed3i \u00e1p ch\u1ea3o + khoai lang\/c\u01a1m g\u1ea1o l\u1ee9t + rau xanh, ho\u1eb7c b\u1eefa ph\u1ee5 s\u1eefa chua Hy L\u1ea1p + h\u1ea1t dinh d\u01b0\u1ee1ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 id=\"khi-nao-can-gap-bac-si\">6. When to Consult a Physician?<\/h2>\n<p>Mild muscle soreness 24\u201348 hours after a new workout (DOMS) is normal and resolves within a few days. However, stop exercising immediately and consult a sports medicine or orthopedic physician if you experience:<\/p>\n<ul>\n<li>Sudden sharp pain during a movement accompanied by a popping sound, rapid swelling, bruising, or limited joint motion (suspected muscle tear, sprain, or ligament injury).<\/li>\n<li>Localized joint pain (knee, ankle, shoulder, lower back) lasting more than 1 week without improvement at rest.<\/li>\n<li>Severe generalized muscle pain after extreme exertion accompanied by <strong>dark brown or tea-colored urine<\/strong> \u2014 a medical emergency (suspected acute rhabdomyolysis) requiring immediate hospital care.<\/li>\n<li>Chest tightness, abnormal shortness of breath, irregular heartbeat, or near-fainting during exertion.<\/li>\n<\/ul>\n<h2 id=\"nguon-tham-khao\">7. Ngu\u1ed3n tham kh\u1ea3o<\/h2>\n<ol class=\"lym-reference-list\" style=\"line-height:1.8;padding-left:20px;\">\n<li><strong>Harvard T.H. Chan School of Public Health<\/strong> \u2014 <em>Staying Active \u2014 Physical Activity and Nutrition Guide<\/em>: <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/staying-active\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/nutritionsource.hsph.harvard.edu\/staying-active\/<\/a><\/li>\n<li><strong>Harvard T.H. Chan School of Public Health<\/strong> \u2014 <em>Workout Supplements \u2014 Evidence, Protein and Hydration<\/em>: <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/workout-supplements\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/nutritionsource.hsph.harvard.edu\/workout-supplements\/<\/a><\/li>\n<li><strong>CDC (U.S. Centers for Disease Control and Prevention)<\/strong> \u2014 <em>Benefits of Physical Activity and Adult Guidelines<\/em>: <a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/benefits\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.cdc.gov\/physical-activity-basics\/benefits\/index.html<\/a><\/li>\n<li><strong>NHS (UK National Health Service)<\/strong> \u2014 <em>Physical activity guidelines for adults aged 19 to 64<\/em>: <a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/<\/a><\/li>\n<\/ol>\n<p><!-- LYM_W5B_RELATED_PRODUCTS_START --><\/p>\n<section class=\"lym-related-products-box\" aria-label=\"G\u1ee3i \u00fd s\u1ea3n ph\u1ea9m li\u00ean quan\" style=\"background:#f8fafc;border:1px solid #cbd5e1;border-top:4px solid #0f5132;border-radius:10px;padding:20px;margin:28px 0 12px;\">\n<h3 style=\"margin-top:0;margin-bottom:8px;color:#0f5132;font-size:18px;\">G\u1ee3i \u00fd s\u1ea3n ph\u1ea9m ch\u00ednh h\u00e3ng li\u00ean quan ch\u1ee7 \u0111\u1ec1<\/h3>\n<p style=\"margin-top:0;margin-bottom:14px;font-size:14px;color:#475569;\">C\u00e1c s\u1ea3n ph\u1ea9m d\u01b0\u1edbi \u0111\u00e2y \u0111ang \u0111\u01b0\u1ee3c ph\u00e2n ph\u1ed1i ch\u00ednh h\u00e3ng t\u1ea1i Lym v\u1edbi \u0111\u1ea7y \u0111\u1ee7 th\u00f4ng tin c\u00f4ng b\u1ed1 nh\u00e3n h\u00e0ng h\u00f3a:<\/p>\n<p>\t<div class=\"woocommerce columns-3\"><div 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href=\"https:\/\/lym.vn\/en\/product\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-180ml\/\" class=\"wd-product-img-link product-image-link\" tabindex=\"-1\" aria-label=\"Pack of 4 Box of thuc Take ngu coc dinh duong it duong Viet Ngu Coc 180ml\">\n\t\t\t<img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-1-eb385886-300x300.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"L\u1ed1c 4 h\u1ed9p th\u1ee9c u\u1ed1ng ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng \u00edt \u0111\u01b0\u1eddng Vi\u1ec7t Ng\u0169 C\u1ed1c 180ml\" srcset=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-1-eb385886-300x300.webp 300w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-1-eb385886-150x150.webp 150w\" sizes=\"(max-width: 300px) 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class=\"wd-action-text\">Add to wishlist<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t<\/div>\n\n\t\t<div class=\"product-element-bottom\">\n\t\n\t\n\t<div class=\"lym-loop-meta-row\"><a class=\"lym-loop-brand\" href=\"https:\/\/lym.vn\/en\/thuong-hieu\/viet-ngu-coc\/\" title=\"Viet Ngu Coc\">Viet Ngu Coc<\/a><span class=\"lym-loop-origin\">Vietnam<\/span><\/div><h3 class=\"wd-entities-title\"><a href=\"https:\/\/lym.vn\/en\/product\/loc-4-hop-thuc-uong-ngu-coc-dinh-duong-it-duong-viet-ngu-coc-180ml\/\">Pack of 4 Box of thuc Take ngu coc dinh duong it duong Viet Ngu Coc 180ml<\/a><\/h3>\n\t\t\t\t\t\t\n\t<div class=\"lym-loop-rating-row is-empty\" aria-hidden=\"true\"><\/div><div class=\"lym-loop-submeta\"><span class=\"lym-loop-packaging\" title=\"Case of\/Pack of 4 Box of\">Case of\/Pack of 4 Box of<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>35.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/span>\n\n\t<div class=\"wd-add-btn wd-add-btn-replace\">\n\t\t\n\t\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/148?add-to-cart=1751\"  data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart add-to-cart-loop\" data-product_id=\"1751\" data-product_sku=\"BHX-5367645\" aria-label=\"Add to cart: \u201cL\u1ed1c 4 h\u1ed9p th\u1ee9c u\u1ed1ng ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng \u00edt \u0111\u01b0\u1eddng Vi\u1ec7t Ng\u0169 C\u1ed1c 180ml\u201d\" rel=\"nofollow\" data-success_message=\"\u201cL\u1ed1c 4 h\u1ed9p th\u1ee9c u\u1ed1ng ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng \u00edt \u0111\u01b0\u1eddng Vi\u1ec7t Ng\u0169 C\u1ed1c 180ml\u201d has been added to your cart\" role=\"button\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\"><span class=\"wd-action-icon\"><span class=\"wd-check-icon\"><\/span><\/span><span class=\"wd-action-text\" aria-hidden=\"true\" data-no-translation=\"\" data-trp-gettext=\"\">Add to cart<\/span><\/a>\t<\/div>\n\n\t\n\t\n\t\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"wd-product wd-col wd-hover-standard product-grid-item product type-product post-1761 status-publish last instock product_cat-granola-yen-mach-ngu-coc product_cat-thuc-pham-do-uong has-post-thumbnail shipping-taxable purchasable product-type-simple\" data-loop=\"2\" data-id=\"1761\">\n\t\n<div class=\"wd-product-wrapper product-wrapper\">\n\t<div class=\"wd-product-thumb product-element-top wd-quick-shop\">\n\t\t<a href=\"https:\/\/lym.vn\/en\/product\/ngu-coc-dinh-duong-maccereal-macfito-bich-500g\/\" class=\"wd-product-img-link product-image-link\" tabindex=\"-1\" aria-label=\"Ngu coc dinh duong MacCereal Macfito bich 500g\">\n\t\t\t<img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/ngu-coc-dinh-duong-maccereal-macfito-bich-500g-1-dfc54b3f-300x300.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Ng\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng MacCereal Macfito b\u1ecbch 500g\" srcset=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/ngu-coc-dinh-duong-maccereal-macfito-bich-500g-1-dfc54b3f-300x300.webp 300w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/ngu-coc-dinh-duong-maccereal-macfito-bich-500g-1-dfc54b3f-150x150.webp 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" decoding=\"sync\" \/>\t\t<\/a>\n\n\t\t\n\t\t<div class=\"wd-buttons wd-pos-r-t\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"wd-quick-view-btn wd-quick-view-icon wd-action-btn wd-style-icon\">\n\t\t\t<a href=\"https:\/\/lym.vn\/en\/product\/ngu-coc-dinh-duong-maccereal-macfito-bich-500g\/\" class=\"open-quick-view\" rel=\"nofollow\" data-id=\"1761\" aria-label=\"Quick view\">\n\t\t\t\t\t<span class=\"wd-action-icon\"><\/span>\n\t\t\t\t\t<span class=\"wd-action-text\" aria-hidden=\"true\">\n\t\t\t\t\t\tQuick view\t\t\t\t\t<\/span>\n\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"wd-wishlist-btn wd-action-btn wd-style-icon wd-wishlist-icon\">\n\t\t\t\t<a class=\"\" href=\"https:\/\/lym.vn\/en\/yeu-thich\/\" data-key=\"5a11466d8c\" data-product-id=\"1761\" rel=\"nofollow\" aria-label=\"Toggle wishlist\">\n\t\t\t\t\t<span class=\"wd-action-icon\">\n\t\t\t\t\t\t<span class=\"wd-check-icon\"><\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<span class=\"wd-action-text\">Add to wishlist<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t<\/div>\n\n\t\t<div class=\"product-element-bottom\">\n\t\n\t\n\t<div class=\"lym-loop-meta-row\"><a class=\"lym-loop-brand\" href=\"https:\/\/lym.vn\/en\/thuong-hieu\/maccereal\/\" title=\"MacCereal\">MacCereal<\/a><span class=\"lym-loop-origin\">Vietnam<\/span><\/div><h3 class=\"wd-entities-title\"><a href=\"https:\/\/lym.vn\/en\/product\/ngu-coc-dinh-duong-maccereal-macfito-bich-500g\/\">Ngu coc dinh duong MacCereal Macfito bich 500g<\/a><\/h3>\n\t\t\t\t\t\t\n\t<div class=\"lym-loop-rating-row is-empty\" aria-hidden=\"true\"><\/div><div class=\"lym-loop-submeta\"><span class=\"lym-loop-packaging\" title=\"20 Sachet x 25g\">20 Sachet x 25g<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>93.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/span>\n\n\t<div class=\"wd-add-btn wd-add-btn-replace\">\n\t\t\n\t\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/148?add-to-cart=1761\"  data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart add-to-cart-loop\" data-product_id=\"1761\" data-product_sku=\"BHX-327743\" aria-label=\"Add to cart: \u201cNg\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng MacCereal Macfito b\u1ecbch 500g\u201d\" rel=\"nofollow\" data-success_message=\"\u201cNg\u0169 c\u1ed1c dinh d\u01b0\u1ee1ng MacCereal Macfito b\u1ecbch 500g\u201d has been added to your cart\" role=\"button\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\"><span class=\"wd-action-icon\"><span class=\"wd-check-icon\"><\/span><\/span><span class=\"wd-action-text\" aria-hidden=\"true\" data-no-translation=\"\" data-trp-gettext=\"\">Add to cart<\/span><\/a>\t<\/div>\n\n\t\n\t\n\t\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"wd-product wd-col wd-hover-standard product-grid-item product type-product post-966 status-publish first instock product_cat-thuc-pham-chuc-nang product_cat-vitamin-khoang-chat has-post-thumbnail sale shipping-taxable purchasable product-type-simple\" data-loop=\"3\" data-id=\"966\">\n\t\n<div class=\"wd-product-wrapper product-wrapper\">\n\t<div class=\"wd-product-thumb product-element-top wd-quick-shop\">\n\t\t<a href=\"https:\/\/lym.vn\/en\/product\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-vitamin-va-khoang-chat-cho-nguoi-gia-va-tre-em-suy-dinh-duong\/\" class=\"wd-product-img-link product-image-link\" tabindex=\"-1\" aria-label=\"S\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani &#8211; B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\">\n\t\t\t<img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10-300x300.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"S\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani - B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\" srcset=\"https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10-300x300.webp 300w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10-150x150.webp 150w, https:\/\/lym.vn\/wp-content\/uploads\/2026\/10\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-1-4bb7ea10.webp 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" decoding=\"sync\" \/>\t\t<\/a>\n\n\t\t\t\t\t<div class=\"product-labels labels-rounded-sm\">\n\t\t\t\t<span class=\"onsale product-label wd-shape-round-sm\">-17%<\/span>\t\t\t<\/div>\n\t\t\t\n\t\t<div class=\"wd-buttons wd-pos-r-t\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"wd-quick-view-btn wd-quick-view-icon wd-action-btn wd-style-icon\">\n\t\t\t<a href=\"https:\/\/lym.vn\/en\/product\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-vitamin-va-khoang-chat-cho-nguoi-gia-va-tre-em-suy-dinh-duong\/\" class=\"open-quick-view\" rel=\"nofollow\" data-id=\"966\" aria-label=\"Quick view\">\n\t\t\t\t\t<span class=\"wd-action-icon\"><\/span>\n\t\t\t\t\t<span class=\"wd-action-text\" aria-hidden=\"true\">\n\t\t\t\t\t\tQuick view\t\t\t\t\t<\/span>\n\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"wd-wishlist-btn wd-action-btn wd-style-icon wd-wishlist-icon\">\n\t\t\t\t<a class=\"\" href=\"https:\/\/lym.vn\/en\/yeu-thich\/\" data-key=\"5a11466d8c\" data-product-id=\"966\" rel=\"nofollow\" aria-label=\"Toggle wishlist\">\n\t\t\t\t\t<span class=\"wd-action-icon\">\n\t\t\t\t\t\t<span class=\"wd-check-icon\"><\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<span class=\"wd-action-text\">Add to wishlist<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t<\/div>\n\n\t\t<div class=\"product-element-bottom\">\n\t\n\t\n\t<div class=\"lym-loop-meta-row\"><a class=\"lym-loop-brand\" href=\"https:\/\/lym.vn\/en\/thuong-hieu\/abbott\/\" title=\"Abbott\">Abbott<\/a><span class=\"lym-loop-origin\">United States<\/span><\/div><h3 class=\"wd-entities-title\"><a href=\"https:\/\/lym.vn\/en\/product\/sua-bot-dinh-duong-ensure-original-400gr-huong-vani-bo-sung-vitamin-va-khoang-chat-cho-nguoi-gia-va-tre-em-suy-dinh-duong\/\">Sua Bot Dinh Duong Ensure Original 400gr Huong Vani &#8211; Bo Sung Vitamin va Khoang Chat cho Nguoi Gia va Tre Em Suy Dinh Duong<\/a><\/h3>\n\t\t\t\t\t\t\n\t\t<div class=\"lym-loop-rating-row has-rating\" role=\"img\" aria-label=\"Danh gia 5.0 tren 5 sao (8 danh gia)\">\n\t\t<span class=\"lym-loop-stars\" aria-hidden=\"true\">\n\t\t\t<span class=\"lym-loop-stars__bg\">\u2605\u2605\u2605\u2605\u2605<\/span>\n\t\t\t<span class=\"lym-loop-stars__fill\" style=\"width:100%\">\u2605\u2605\u2605\u2605\u2605<\/span>\n\t\t<\/span>\n\t\t<span class=\"lym-loop-rating-num\">5.0<\/span>\n\t\t<span class=\"lym-loop-rating-count\">(8)<\/span>\n\t<\/div>\n\t<div class=\"lym-loop-submeta\"><span class=\"lym-loop-packaging is-empty\" aria-hidden=\"true\"><\/span><span class=\"lym-loop-sold\">\u0110\u00e3 b\u00e1n 2<\/span><\/div>\n\t<span class=\"price\"><del aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi>828.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/del> <span class=\"screen-reader-text\" data-no-translation=\"\" data-trp-gettext=\"\">Original price was: 828.000&#8363;.<\/span><ins aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi>690.000<span class=\"woocommerce-Price-currencySymbol\" translate=\"no\" dir=\"auto\">&#8363;<\/span><\/bdi><\/span><\/ins><span class=\"screen-reader-text\" data-no-translation=\"\" data-trp-gettext=\"\">Current price is: 690.000&#8363;.<\/span><\/span>\n\n\t<div class=\"wd-add-btn wd-add-btn-replace\">\n\t\t\n\t\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/148?add-to-cart=966\"  data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart add-to-cart-loop\" data-product_id=\"966\" data-product_sku=\"S0113209\" aria-label=\"Add to cart: \u201cS\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani - B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\u201d\" rel=\"nofollow\" data-success_message=\"\u201cS\u1eefa B\u1ed9t Dinh D\u01b0\u1ee1ng Ensure Original 400gr H\u01b0\u01a1ng Vani - B\u1ed5 Sung Vitamin v\u00e0 Kho\u00e1ng Ch\u1ea5t cho Ng\u01b0\u1eddi Gi\u00e0 v\u00e0 Tr\u1ebb Em Suy Dinh D\u01b0\u1ee1ng\u201d has been added to your cart\" role=\"button\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\"><span class=\"wd-action-icon\"><span class=\"wd-check-icon\"><\/span><\/span><span class=\"wd-action-text\" aria-hidden=\"true\" data-no-translation=\"\" data-trp-gettext=\"\">Add to cart<\/span><\/a>\t<\/div>\n\n\t\n\t\n\t\t\t<\/div>\n\t<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><br \/>\n<\/section>\n<p><!-- LYM_W5B_RELATED_PRODUCTS_END --><\/p>","protected":false},"excerpt":{"rendered":"<p>How to fuel up before exercise (Pre-workout), replenish water and electrolytes during workouts, and apply the 3R principle (Rehydrate \u2013 Refuel \u2013 Repair) for muscle recovery.<\/p>","protected":false},"author":9,"featured_media":1943,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,47],"tags":[93,92,91,94],"class_list":["post-148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong","category-tap-luyen","tag-bu-dien-giai","tag-dinh-duong-the-thao","tag-phuc-hoi-sau-tap-luyen","tag-van-dong-ben-bi"],"_links":{"self":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts\/148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/comments?post=148"}],"version-history":[{"count":3,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts\/148\/revisions"}],"predecessor-version":[{"id":2092,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/posts\/148\/revisions\/2092"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/media\/1943"}],"wp:attachment":[{"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/media?parent=148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/categories?post=148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lym.vn\/en\/wp-json\/wp\/v2\/tags?post=148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}