Still worried about what to eat after exercise? Eating at convenience stores like this can help you gain muscle and lose fat!

As the trend of exercise becomes more popular, in addition to exercise, we also pay more and more attention to diet. I believe we have all heard the saying "30% exercise, 70% diet". The effectiveness of exercise depends on whether you eat right! Especially for the meal after exercise, the sooner we replenish it, the better the results will be. Because of this, many people choose to supplement with whey protein after exercise, which is easy to carry and can be quickly prepared. But if you want to eat more delicious and nutritious food, convenience stores will be a very good choice for us!

Today, let the nutritionist take everyone on a trip to a convenience store to see what kind of combination can help us improve the effectiveness of exercise!

The most important thing to supplement after exercise is protein. The ways of eating are different for losing fat and gaining muscle!

Gaining muscle and reducing fat are often mentioned together, but first let me remind you of a concept. In fact, during exercise, not only fat but also muscles will be "consumed". Therefore, after exercise, even those who want to lose fat still need to replenish food and protein as soon as possible to prevent muscle loss, so as to make it less likely to encounter a plateau during weight loss!

The amount of protein replenished is the most important key after exercise. No matter what, you need to replenish protein at least 0.25 grams times your body weight as soon as possible after exercise. Girls should consume about 15 grams to 20 grams, and boys should consume about 20 grams to 25 grams. Sufficient protein can help us improve metabolism and prevent muscle loss!

Different from protein supplementation for fat loss, muscle building not only pays attention to protein, but also needs to pay special attention to "carbohydrates". If we want to gain muscle, we must consume sufficient additional carbohydrates after exercise. The required ratio is about carbohydrate: protein 2:1 to 4:1!

Carbohydrates can help us recover the energy consumed during exercise faster, allowing us to go all out in the next training. They also stimulate our insulin secretion. Insulin is a synthetic hormone that can help reduce muscle loss and make muscles grow better and more completely during the repair period!

So in conclusion, if we are in the process of losing fat, we can just stick to the principle of 0.25 grams of protein per kilogram. But if we are currently gaining muscle and training a lot, we need to supplement with about 0.5-1 grams of carbohydrates per kilogram of body weight!

When calculating nutrients, don’t forget to give priority to liquids

After calculating the nutrients correctly, don’t forget to choose a liquid food to pair with it. We hope to replenish as soon as possible after exercising, but our heart rate is fast and our breathing is heavy during exercise, and solid food will be more difficult to swallow. Therefore, if we can pair it with a liquid, it will make replenishment easier and simpler. Let’s take a look at the convenience store combinations after various exercises that nutritionists have prepared for you!

Girls lose weight by eating at convenience stores

【Chicken Nigiri Salad＋Sugar-free Black Soy Milk】

Protein: about 20 grams of protein

Calories: About 300 kcal

Short review: In busy lives, we often don’t have time to eat dinner before exercising. 300 calories is slightly higher than the calories consumed during exercise. As a meal after exercise, salad is not only moderate in calories, but also can supplement dietary fiber. It is a very suitable meal for office workers to supplement after exercise!

Girls eat this way to gain muscle

【Chicken noodle salad + oden (black round, fish cake, wild rice shoots)】

Protein: about 20 grams of protein

Calories: About 350 kcal

Short comment: More carbohydrates are needed to gain muscle, so you can choose salads with whole grains such as noodles or sweet potatoes. They not only make you feel full, but also help us recover from fatigue faster!

How to eat to lose fat for boys

【Chicken salad + herb roasted chicken thighs】

Protein: about 30 grams of protein

Calories: About 400 kcal

Short review: Can’t live without meat? That’s right, to lose fat you need to consume a lot of protein. First, fill your stomach with a chicken salad, and then add a grilled chicken leg. It contains up to 30 grams of protein, which is suitable for boys of almost all weight ranges!

How to eat to gain muscle for boys

【Chicken Nigiri Salad＋Japanese Soba Noodles】

Protein: About 25 grams of protein

Calories: About 500 kcal

Short review: The most difficult thing about gaining muscle is to eat a lot of calories, especially for office workers who often go to exercise after get off work before having a proper meal. This combination not only provides enough calories, but also contains vegetables, meat, and sufficient whole grains. It is a more balanced meal. The cold noodles are added with sauce, which is easier to swallow. Of course, if you still feel a little thirsty, you can have an extra can of sugar-free soy milk to make the protein richer!

This article comes from Good Food Class

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