Must eat high protein after exercise? It’s different to gain muscle and fat loss! The best results in eating after "This Machine"

With the healthy consciousness, the concept of nourishing muscles and reducing fat is becoming more and more popular. Weight gain and fat loss are not only achieved through exercise. We still need to supplement appropriate nutrition to achieve twice the result with half the effort. However, the purpose of muscle building and fat loss is different, and the nutrients that are supplemented after exercise are also different.

Aerobic exercises that are less than one hour less, such as walking, brisk walking, etc., do not need to supplement food; but with the goal of increasing muscle mass or reducing fat, when doing high-strength weight training, it is appropriate to supplement food before and after exercise to avoid problems such as hypoglycemia and muscle damage. However, how to distinguish the movement done is medium and high strength? It is recommended to use "talking test" for testing, that is, if you continue to exercise for more than 10 minutes and cannot express a sentence in a complete way, you can deduce the movement of medium and high strength.

{9 Especially after the exercise is over, food is replenished within one hour during the golden repair period. The body's insulin will be mainly synthesized muscles, and it will take more than an hour to replenish food. The direction of synthesis will be mainly to stockpile fat. Therefore, after the exercise, as soon as possible, it can quickly replenish the protein and carbohydrates that can repair the organization's protein and carbohydrates, so as to help the body synthesize muscles and fat in a timely manner.

Muscle-building or fat-reducing The dietary ratio is different

Due to different sports purposes, the proportion of dietary supplementation is also different. If the purpose is to build muscle, it is recommended that the ratio of carbohydrates to protein is 3:1; the carbohydrates provided by carbohydrates can help in the secretion of intraocular factors and promote muscle repair and synthesis. If you want to gain muscle, you can eat a small piece of banana, a banana with a chicken egg after exercise; or a diced dandelion and two slices of toast, and a cup of fine style.

If the purpose of the exercise is to reduce fat, the protein intake should be increased. It is recommended that the ratio of carbohydrates to protein is 1:1. In addition to helping muscle repair and synthesis, it can also accelerate fat elimination, such as a lying lying with a chicken egg, a slice of toast with a glass of milk.

Special note: Avoid eating high-oil diets, because oils are more difficult to digest. Taking a large amount of oily foods will miss the golden period of muscle replenishment.

Insert fiber and good oil. It is also important to avoid processed products

The fiber quality and good oil. Standard quality can promote tract peristalsis, improve constipation, help the growth of probiotics in the kidney, and improve immune function; good oils can help hormone production and heat supply. Therefore, after the exercise, in addition to supplementing protein and carbohydrates, if you can supplement appropriate standard quality and some good oils, such as various types of vegetables, avocados, fruits, cold-pressed virgin oils, etc., it will have great benefits for improving overall health.

After the exercise, the human body is in a large amount of consumption, and the absorption capacity will be very good at this time. Do not use processed foods, such as ham, hot dog, fragrant, or canned foods; avoid eating trans fat foods, such as margarine, dry baked foods, etc.; avoid eating candies, cakes, ice cream, donuts, soda, etc. with added sugar; avoid eating alcohol-containing foods, as alcohol will dry up sleep, affect sleep quality, and also affect muscle repair and synthesis.