Whether you want to lose weight, gain muscle, or for health, in the 30 minutes to an hour after training, smartly take a balanced meal, so that the training effect is doubled.
Adding meals with carbohydrates and protein is ideal, carbohydrates can restore physical strength to help absorb various supplements, and protein can repair muscle tissue damaged by exercise.
If you don't eat after training, you may be very tired the next day, the spirit can not concentrate, and the muscle soreness is not easy to recover.
Prime time to absorb nutrients
Many people worry that eating will become fat after training. Studies have shown that the diet after exercise will not only affect weight loss, but will enhance your physical strength and help you lose weight in the long run. Half an hour to an hour after exercise, the calories of the supplemented food are not stored as fat, but are used to repair the lost energy and tissue.
If too late, eating muscles is forced to break down muscle protein to replace the lack of energy, and then the proportion of energy allocated back to muscles decreases.
Smart to eat carbon water
Eating carbon water after training can quickly restore physical strength and not store fat. Many people only eat protein after training, do not eat carbohydrates, and the body function will be out of tune for a long time to affect the training effect. Cereals, brown rice, and oranges are good sources of carbohydrates, while single carbohydrates such as sugar-rich biscuits and cakes should be avoided.
Protein helps muscle gain
The importance of protein lies in the repair and destruction of muscle tissue that is destroyed during exercise. Carbohydrates with the right amount of protein can increase muscle mass and performance and even help reduce body fat. The effect of carbohydrates on insulin secretion accelerates protein absorption. If the proportion of carbohydrates is too low, it may cause the amino acid in the blood to be absorbed slowly, staying in the blood for a long time, but increasing the burden on the kidneys.
Scientific food ratio
After training, the ratio of carbohydrate to protein is 4:1 or 3:1, which can produce good results for muscle recovery. The amount of food is not too much. Controlling around 300 calories will make the food a perfect complement.
How to mix food
Bananas are paired with a cup of low-fat milk, which is a balanced distribution of carbohydrates and protein. The calories are only about 250 calories. Before training, you can prepare bananas at home, combine juices, and mix low-fat milk with fruits into fruit shakes. You can immediately replenish them after training.
After the meal, the meal still needs a balanced intake of carbohydrates and protein, such as brown rice, tofu, white meat, seafood, and eggs. If it is too late for training or after-meal training, a meal can be added.
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