How to eat while exercising to gain muscle and lose fat? 5 must-know tools! Nutritionist: Probiotics, B vitamins, and caffeine are also effective

The exercise trend is prevalent, and many fitness enthusiasts want to pursue "muscle building and fat loss" through exercise, want to become muscular men, and get rid of the "fat belly" on their abdomens. Therefore, post-exercise diet is also one of the keys to achieving the goal. Since the rate of muscle synthesis after exercise will decrease with time, it is generally recommended to supplement with appropriate health products within the golden 30 minutes after exercise to help build muscle and reduce fat. As for how to eat it? Let’s hear what nutritionists have to say.

1. Probiotics

Research: Probiotics help enhance the ability of various sports performances, increase muscle and reduce fat

Nutritionist Yang Zhexiong said that if people want to enhance athletic performance and effectively "build muscle and reduce fat," most people think of whey protein as a sports supplement. In fact, studies in recent years have found that in addition to helping digestion and absorption and improving the gastrointestinal tract, some strains of probiotics in the intestines can also assist in muscle gain and fat loss, and even enhance the ability to perform in various sports. According to a 2019 human study, continuous supplementation with TKW10 probiotics for 6 weeks can improve fatigue after exercise and help build muscle and lose fat.

Caffeine can delay the fatigue of the central nervous system during endurance exercise and muscle fatigue during strength exercise, maintaining a better state during exercise and persisting in achieving goals.

2. Caffeine

Caffeine helps with endurance and resistance exercise, and can boost your spirits

In addition to supplementing with probiotics, there are also some supplements in life that are easy to supplement and have good effects, such as caffeine, which is the favorite of players. For office workers, they also need to refresh themselves and concentrate when exercising after get off work. This is a suitable time to take caffeine. It starts to take effect within about 30 minutes after supplementation, and the effect can even last up to 4 hours. It is suitable for any post-exercise supplementation.

Caffeine can delay the fatigue of the central nervous system during endurance exercise and muscle fatigue during strength exercise, maintaining a better state during exercise and persisting in achieving goals.

3. Vitamin B complex

Vitamin B group is the small gear of the body's operation, allowing metabolism and energy supply to be smooth.

In addition, the B vitamins that office workers usually take to boost their spirits are commonly used sports energy supplement nutrients and are also essential ingredients in energy drinks. For people who exercise, since B vitamins are needed in the metabolism of carbohydrates and fats, B vitamins are important nutrients for energy conversion during exercise.

Therefore, if the B group is insufficient, it will affect the exercise state. In addition, the B vitamins are water-soluble nutrients and cannot be retained in the body for too long, so it is recommended to supplement them appropriately every day.

4. Calcium

Sufficient calcium can help muscles contract normally and improve exercise performance

Nutritionist Yang Zhexiong said that sufficient calcium not only helps muscles contract normally, but is also an important raw material for maintaining bone calcium. However, about 90% of Taiwanese people do not get enough calcium, which is currently the most lacking mineral. Especially after strength training, muscles and bones will be stimulated, and these tissues are more likely to absorb or retain calcium. Therefore, it is recommended to get enough calcium on a regular basis, and the effect of diet and exercise will be better.

5. Vitamin D

Vitamin D improves aerobic metabolism and accelerates exercise recovery

Vitamin D can help calcium absorption. In addition to assisting calcium absorption, vitamin D itself also has the effect of enhancing aerobic metabolism and accelerating exercise recovery. Although vitamin D can be obtained by sunbathing, it is rare for office workers who work from nine to five or people who exercise indoors to supplement it through sunbathing. Therefore, nutritionists recommend that you can also get additional vitamin D from sports supplements.

For the above sports supplements, it is recommended to start with probiotics plus caffeine. Probiotics and caffeine can directly affect the effect of muscle gain and fat loss, and build confidence in exercise. At the same time, both of them also have the effect of relieving fatigue and provide more extensive help for overall life and exercise.

Choose the right strain and amount of probiotics, and choose the appropriate concentration of caffeine

When choosing probiotics, you should pay attention to the strain and bacterial quantity. Each strain has its own effect. It will be effective only if you choose the right one. You should also pay attention to the sufficient bacterial quantity to improve the gastrointestinal flora faster. As for caffeine, it should be taken into consideration that most people have the habit of drinking coffee. One cup a day may be close to 50-100 mg, and the recommended daily intake is less than 300 mg. Therefore, for additional supplementation, you can choose a dose of about 100 mg to achieve exercise energy without worrying about overdose.