With the popularity of sports, apart from exercising, we also care more and more about diet. I believe everyone has heard the phrase "training for three points, eating for seven points". The effectiveness of exercise depends on whether you eat right or not! Especially for this meal after exercise, the sooner you replenish it, the better the effect of gaining muscle and reducing fat.
Many people choose to supplement whey protein after exercise, which is convenient to carry and can be quickly brewed, but if you want to eat more delicious and nutritious, convenience supermarkets are actually very good Let’s let sports nutritionist Yang Zhexiong take everyone to a convenience store to see what combination can help improve the effectiveness of exercise.
Yang Zhexiong pointed out that building muscle and reducing fat are often talked about together. First of all, I would like to clarify a concept with everyone. In fact, during exercise, not only fat, but also muscle will be "wasted". Therefore, after exercise, let the weight loss be reduced. During this period, it is less likely to encounter the stagnation period and the wall-hit period
The amount of protein supplementation is the most important key after exercise, so that a sufficient amount of protein can help improve metabolism and prevent muscle loss!
Different from protein supplements for fat loss, in addition to protein, muscle building requires special consideration of "carbohydrates".
Yang Zhexiong explained that carbohydrates can help recover the energy consumed by exercise faster, so that the next training can be more energetic, and it can also stimulate the secretion of insulin. Insulin is a synthetic hormone. Can help reduce muscle loss and allow for better muscle growth during repairs,more complete.
All in all, .
After the nutrients are calculated correctly, don't forget to choose a combination of liquid food. I hope to replenish it as soon as possible after exercising, but when I exercise, my heart rate is fast, my breathing is panting, and I eat. Yang Zhexiong offers a variety of post-exercise convenience store portfolios:
In a busy life, people often go to exercise before dinner. The 300 calories are slightly higher than the calories consumed by exercise. As a post-exercise meal, not only the calories are moderate, but the salad can also supplement dietary fiber at the same time. , is a very suitable meal for office workers after exercise. About 20 grams of protein. About 300 kcal.
To build muscle requires more carbohydrates, so you can choose a salad with whole grains such as noodles or sweet potatoes, which will not only make you feel full, but also help you recover from fatigue faster. About 20 grams of protein. About 350 kcal.
To lose fat is to take in a lot of protein, first eat a chicken salad to fill the stomach, and then add a roast chicken leg, up to 30 grams of protein, which is suitable for boys of almost all weight ranges. About 30 grams of protein. About 400 kcal.
The most difficult part of gaining muscle is to eat a lot of calories, especially office workers who often go to exercise without having a meal after get off work. This combination not only has enough calories, but also contains vegetables, meat, and a sufficient amount of whole grains.It is a more balanced meal. The cold noodles are added with sauce, which is easier to eat. If you feel a little thirsty, you can add unsweetened soy milk to enrich the protein. About 25 grams of protein. About 500 kcal.
◎ This article is from / Good Food Class ◎ Written by / Yang Zhexiong Sports Nutritionist ◎ Image source/Good Food Class‧Dazhi Image/Shutterstock
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