Gain muscle and lose fat after exercise, 4 benefits of eating protein! Doctor: 3 tips for protein intake

If you want to effectively achieve the effect of exercise to build muscle and reduce fat, can you eat after exercise? What should I eat? After exercise, the blood flow to the muscles increases and insulin sensitivity rises, which promotes the muscle cells to utilize glucose. In this state, if you can supplement protein and carbohydrates in appropriate amounts, it can accelerate muscle synthesis, make it less likely to accumulate body fat, and help achieve the goal of increasing muscle and reducing fat.

In addition to affecting growth and development, producing important hormones and enzymes, regulating water balance to avoid edema and other functions in maintaining general body health, protein is also the key to influencing "athletic performance". It is recommended to take in high-quality protein within the golden 30 minutes after exercise to effectively promote muscle synthesis and repair.

Chen Yuhong, chief physician of the Department of Orthopedics at Banqiao Yadong Hospital, said that supplementing high-quality protein after exercise has four major benefits:

[Four benefits of eating high-quality protein after exercise]

1. Repair injured muscle tissue:

Supplementing with high-quality protein after exercise will make the body healthier and help injured muscles repair faster.

2. Reduce Body Fat:

If you want to grow muscle or lose fat, protein supplementation is particularly important. High-quality protein will accelerate the rate of muscle growth and fat loss.

3. Reduce exercise discomfort:

Taking advantage of the golden 30 minutes after exercise to consume protein can help reduce fatigue and discomfort, allowing for a smooth breakthrough in the next training session.

4. Improves Posture:

Protein can increase the amount of calories your body burns by increasing your metabolic rate and reducing your appetite. Therefore, you must eat high-quality protein after exercise to make your body shape better and better.

There are three main types of high-quality protein to eat after exercise.

【Three categories of high-quality protein】

1. Beans:

Recommended foods: soy milk, tofu, edamame, black beans, etc.

Beans are one of the main sources of protein for vegetarians. You can easily buy soy milk at convenience stores after exercise. It is better to choose sugar-free ones.

Other beans can also be boiled in water to reduce excessive fat absorption.

2. Seafood:

Recommended foods: salmon, shrimp, clams, snapper, etc.

Seafood is rich in trace elements and vitamins, and is also a good source of protein after exercise. However, the cost is relatively high, so you have to consider your wallet.

3. Meat, milk and eggs:

Recommended foods: chicken breast, steak, eggs, and high-protein nutritional supplements.

Meat, eggs and dairy products are excellent sources of protein. Chicken breast and boiled eggs can be easily purchased at convenience stores. High-protein powder, which is loved by fitness enthusiasts, is also a source of protein with a very high CP value. Please note that tea eggs sold in convenience stores have a high sodium content and should be consumed in moderation.

[Tips for protein intake]

1. Total daily intake:

The average person can eat a number of grams equivalent to 1 times their body weight (for example, a person weighing 60 kg can eat 60 grams of protein). Bodybuilders in the muscle-building period can eat 1.5 to 2 times more.

2. Choose high-quality protein sources:

Try to avoid protein sources that are too faty. You can also choose healthy cooking methods. Grilling and frying are better than deep-frying, and boiling is better than grilling and frying. Animal-based protein sources are also better than plant-based ones.

3. Multiple ingestion in segments:

The upper limit of protein intake should be 30g~40g per time, and it should be consumed in stages and gradually.

Dr. Chen Yuhong, orthopedic spine specialist at Iron Dad, Facebook