30 minutes after weight training, the most effective way to grow muscle

Under the goal of weight control, total calories should be controlled, but starchy foods should not be reduced too much, and the type, intensity and duration of exercise should be considered.

In order to build muscle, it is best to replenish carbohydrates and proteins "within 30 minutes" after weight training to repair muscle tissue. Ronny Kuo recommends eating as close to the workout as possible, as more than 2 hours is less effective for muscle building, as the energy does not go to the muscles, but is stored as fat.

In order to match the exercise time and improve the exercise performance, a meal can be split into two meals. One to two hours before exercise should be eaten first, and the diet should be good digestible and absorbable carbohydrates as the main food, protein as a supplement, one can provide exercise energy; two can immediately replace the muscle loss of amino acids during exercise; three can avoid hypoglycemia. The meal will be divided into two meals before and after exercise, can also control the total caloric intake.

In order to build muscle, it is best to replenish carbohydrates and proteins "within 30 minutes" after weight training to repair muscle tissue. The closer you eat to your workout, the better, as more than 2 hours is less effective for muscle building, as the energy does not go to the muscles, but is stored as fat.

In order to match the time of exercise and improve performance, a meal can be split into two meals. It is recommended that one to two hours before exercise should be eaten first, with a diet of well-digested and absorbed carbohydrates as the main food and protein as a supplement, one can provide energy for exercise; two can immediately replace the muscle loss of amino acids during exercise; three can avoid the occurrence of hypoglycemia. The meal will be divided into two meals before and after exercise, can also control the total caloric intake. c zIt is recommended that one to two hours before exercise should be eaten first, with a diet of well-digested and absorbed carbohydrates as the main food and protein as a supplement, one can provide energy for exercise; two can immediately replace the muscle loss of amino acids during exercise; three can avoid the occurrence of hypoglycemia. 

If the priority is fat loss, if the last meal is not too far away, the intensity of exercise will not cause hypoglycemia, you can not eat before exercise, but to grasp the diet supplement immediately after exercise.

The average intake of protein in three meals, muscle-building effect is better. The general public three meals, breakfast is often starch-based, protein is mostly concentrated in lunch and dinner, but according to the University of Texas research found that the average distribution of protein required for the day to three meals, to help build muscle the best effect.

It is not recommended to eat salad within 30 minutes after exercise. Recently popular sports salads are high fiber, low glycemic index (low GI) foods, and high fiber foods take longer to digest and absorb. If you eat a box of salad, your blood glucose will not rise immediately, which is not in line with the need to replenish energy immediately after exercise.

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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