Nourish your muscles without gaining fat after exercise! In addition to protein, this is also a tough guy

After exercise, you only build muscle, not fat! People who go to the gym to work out will probably supplement protein after exercise in order to increase muscle mass and improve athletic performance; however, what is easily overlooked is that carbohydrates are also essential after exercise. Nutritionists point out that it is important to consume carbohydrates and proteins in a certain ratio so as not to gain weight after exercise!

Protein supplementation after exercise: increasing muscle mass or delaying muscle decline

The purpose of supplementing protein after exercise is to effectively repair damaged tissues in the body, increase muscle mass, or delay muscle decline. High-quality protein includes: soy products, fish, meat, eggs and milk. According to the Journal of Applied Physiology, 20 to 30 grams of high-quality protein (about 100 to 150 grams of cooked fish or meat) can support muscle repair and even reduce muscle soreness.

The recommended daily protein intake for adults is 1 to 1.5 grams per kilogram of body weight. However, for people who have fitness habits or engage in high-intensity exercise, protein requirements are higher and can be increased to 1.5 to 2 grams per kilogram of body weight. Reminder: protein intake should still not be excessive, be careful not to cause poor kidney metabolism function.

Carbohydrates should also be supplemented after exercise: to help the absorption and utilization of protein and assist muscle repair and growth

As for, what is the purpose of replenishing carbohydrates after exercise? Nutritionist Gao Minmin said that the reason is that it can quickly provide enough energy to promote the accelerated recovery of damaged muscle tissue. Since the main source of energy consumed by the body during exercise is glycogen, and muscles need sufficient carbohydrates to function smoothly during growth and repair, carbohydrates will stimulate the body's secretion of insulin, which can help the absorption and utilization of protein, thereby assisting muscle repair and growth. If carbohydrates are not replenished enough, excess protein will not be able to help muscle synthesis.

For people who have fitness habits or perform high-intensity exercise, protein requirements are relatively high and can be increased to 1.5 to 2 grams per kilogram of body weight.

After exercise, it is recommended to combine carbohydrates with protein in a ratio of 3:1 to 4:1 to help repair muscle energy.

Therefore, it is necessary to consume carbohydrates in moderation after exercise, but be careful not to take in too many calories. Nutritionist Gao Minmin recommends choosing whole grain foods: whole wheat bread, brown rice, quinoa, sweet potatoes, taro, and potatoes. It can help repair muscle energy, provide energy earlier, and quickly replenish glycogen reserves consumed during exercise, so that you can have better performance in the next training. As for fruits, it is recommended to consume fresh fruits as a source of vitamins and minerals.

Therefore, after exercise, it is recommended to combine carbohydrates with protein in a ratio of 3:1 to 4:1 to help repair muscle energy.

【Health Tips】:

Please be reminded that there are foods that you must avoid after exercise, including sweets and fried foods, such as cakes, fried chicken, fried chicken steak, etc. Although cake is a carbohydrate food, it contains too high a refined sugar content, which can easily cause blood sugar levels to fluctuate too much. This will not only cause fat accumulation, but if you have diabetes, it will be difficult to control blood sugar levels, and may even be harmful to your health. In addition, fried foods contain too much fat. Once you consume too much, the body needs longer to digest it. By the time it is digested, the best time for glycogen and muscle repair has passed.