After the exercise, you are in order to make the weight loss effect is better to endure hunger to drink water, or eat something?
In fact, you may have wasted a day in the body to absorb nutrients the most complete, rapid golden time. Whether you want to lose weight, gain muscle or for health, 30 minutes to an hour after exercise, smart to take a nutritionally balanced light meal, so that the body’s energy quickly recovered, and finally will allow you to double the effect of your goals.
As early as many years ago, the American College of Sports Medicine and the American Dietetic Association has publicly affirmed the importance of “post-exercise nutrition supplementation. Especially after moderate to high intensity aerobic exercise, your body needs to restore energy and repair the source of muscle. Simply put, you need a little calorie intake at this time.
Like a car running out of gas needs to be replenished in order to go farther.
Carbohydrates can restore the liver glycogen that maintains physical strength, while protein can repair the muscle tissue damaged by exercise.
If you do not eat after exercise, it will be like fasting, the next day you may be very tired, the spirit can not concentrate, muscle pain is not easy to recover. The greater the intensity of the exercise, the more obvious the discomfort.
Heart rate of 130 to 140 between the medium and high intensity exercise such as running, climbing, exercise should be supplemented immediately after the nutrition.
Mastering the golden hour after exercise
MaMany people worry that after exercise the body’s absorption force becomes stronger, eating is easy to become fat. Some people may even think that the calories burned off by hard exercise will be replenished by the food eaten.
It is true that the body’s absorptive power becomes stronger, but the conclusion that it is easy to gain weight is not correct.
Journal of Nutritional Sciences and Vitamins in a study, comparing the difference between eating immediately after exercise and eating 4 hours later, in the same calorie food standards, 10 weeks later, the experimental group that ate immediately after exercise body fat rate was 24% lower than the group that did not eat food, muscle mass is 6% more, the diet after exercise will not only not affect weight loss, but will enhance your physical strength, and in the long run more help you lose weight.
A simple light meal can be added to restore energy half an hour to one hour after exercise. These calories will not be stored as fat, but will be used to repair the lost energy and tissue. National Sports University Institute of Sports Science recently found that the right diet within one hour after exercise, the body, like a sponge, will quickly absorb the nutrients eaten to provide the role of repair.
And the later you eat after exercise, the less desirable the effect may be. Because the delay in eating, only makes the muscle is forced to break down muscle protein to compensate for the lack of energy, and then the proportion of energy distribution back to the muscle decreases, so that nutrients are stored by the muscle outside the tissue (fatty tissue and liver)
The right way to eat carbohydrates
Many people do not know this secret, after exercise is actually the most suitable time of the day to eat complex starchy food.
Starch and carbohydrates that people are afraid of when they hear about them, such as groundnuts, bread and imperial rice balls, play an important role after exercise. This is because the liver glycogen consumed during exercise can be restored by good carbohydrates, so that physical strength can be quickly returned and not stored as fat.
Many people only eat protein when losing weight, do not eat carbohydrates, long-term body function will be dysfunctional, the chance of regain fat will increase.
In the past two decades, many studies show that the intake of bread, pasta, cereals, brown rice, potatoes and other complex starch after exercise can help muscle repair, as for the sugar-rich biscuits and cakes and other single carbohydrates, should be avoided as much as possible.
In addition to starch, fruits are also good choices for carbohydrates. Oranges, apples, kiwis and tomatoes are suitable as post-workout supplements, and can even be made into juices to speed up the body’s absorption rate. You can also choose slightly sour fruits, which are rich in citric acid to help promote the regeneration of liver glycogen.
Protein Aids in Repairing Damaged Muscle
The importance of protein is that it can repair and regenerate muscle tissue damaged during exercise. A number of studies have shown that carbohydrates combined with the right amount of protein can increase muscle mass and performance and even help reduce body fat.
A Japanese study pointed out that people who took protein after exercise, the reduction was only for fat, while the control group that did not take any food after exercise, the reduction was not only fat but also muscle.
If you want to strengthen your muscles through weight training, you can choose the right amount of protein carbohydrate formula diet to enhance muscle growth, for people who are more concerned about quick recovery, you can choose more easily absorbed carbohydrates and whey protein formula food.
Remind everyone that the general diet after exercise should still be carbohydrate-based, because carbohydrates have a better effect of promoting insulin secretion and can accelerate the absorption of protein. If the proportion of carbohydrates is too low, may cause the absorption of amino acids in the blood is slow, in the blood stays longer, but increase the burden on the kidneys.
Mastering the golden ratio of portions Starch 4 or 3: Protein 1
According to foreign design research, the smartest thing to do is to eat something after exercise, with a carbohydrate to protein ratio of 4:1 or 3:1, to produce a better effect on muscle recovery.
And the amount of calories should be limited to 300 calories. Under this principle, the enzymes for lipid synthesis will not increase. The body has a good self-regulation function, when you need these calories, the body will choose to absorb these calories.
No more than 300 calories
There are tips on how to control the post-exercise snack to less than 300 calories and a carbohydrate to protein ratio of 4～3:1.
The principle is that foods that contain more carbohydrates, such as tuna rice and sushi, can be paired with another food that contains more protein, such as low-fat milk, yogurt or low-sugar soy milk, for a more balanced nutrition.
For example, a banana with a glass of low-fat milk is a balanced distribution of carbohydrates and protein, with only about 250 calories. Other options like groundnuts + 1 boiled egg, a few almond nuts + low sugar soy milk, or a potato salad sandwich are also options to consider.
Before exercising, you can prepare easy-to-carry foods at home, such as whole wheat tuna sandwiches, potato salad sandwiches, bananas and other fruits, and fruit juices. You can also mix sugar-free yogurt, soy milk, milk and fruit to make fruit shakes for immediate replenishment after exercise.
If you don’t have time to prepare, convenience stores are a good choice. Tuna rice balls, low-sugar soy milk, tea eggs, fruit juices, and low-fat milk are clearly labeled to make it easy for people who want to control calories.
In addition, it is recommended to drink at least 250-500ml of water and not to drink diuretic drinks such as coffee.
After eating a light meal to quickly recover, the main meal should still remember to take a balanced intake of carbohydrates and protein, such as white rice, brown rice, toast, sweet potatoes, noodles and other complex carbohydrates, with tofu, meat, fish and shrimp, dairy, eggs or lean pork and beef and other protein-rich foods, and avoid high-fat such as more oily meat, creamy bread, dinner buns, chicken wings, cold drinks, snacks and so on.
If you are exercising in the evening or after a meal, it is recommended to have a light meal.
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