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.
To build muscle, it’s best to replenish carbohydrates and protein foods within 30 minutes of your workout to repair muscle tissue. It is recommended that the eating time be as close as possible to the exercise. The muscle building effect of more than 2 hours is poor, and the energy will not enter the muscle, but will be stored as fat.
In order to match the exercise time and improve exercise performance, one meal can be divided into two meals. It is recommended to eat 1 to 2 hours before exercise. The diet is mainly composed of carbohydrates that are easily digested and absorbed, supplemented by protein. First, it can provide energy for exercise; second, it can immediately replenish the amino acids lost in muscles during exercise; third Hypoglycemia can be avoided. Splitting a meal into two meals before and after exercise can also control total calorie intake.
If fat loss is the priority, if it is not too long before the last meal, and the intensity of exercise will not cause hypoglycemia, you can skip eating before exercise. But to grasp the dietary supplement immediately after exercise.
The average intake of protein for three meals is better for muscle building. The average person’s three meals a day is usually starch-based for breakfast, and protein is mostly concentrated in lunch and dinner. However, according to a study by the University of Texas, it is found that evenly distributing the protein required for a day into three meals is the best way to help build muscle.
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.
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