Eat like this after exercise and you will lose weight! The key code is here...

How to eat after exercise without getting fat? Doctors point out that the general public has the following incorrect myths, that is, they cannot eat after exercise, or that eating after exercise will easily make them fat; in fact, this is a wrong concept. Many people are worried that eating after exercise will waste the results of their hard work, and not eating will cause them to gain weight.

Lin Yifeng, chief physician of general gastroenterology at Chi Mei Medical Center, pointed out that the trend of exercise is strong in China and has gradually become a consensus among the whole nation. However, many people are worried that the body's absorption capacity will be enhanced after exercise, and it will be easy to gain weight by eating. Some people even think that the calories burned through hard exercise will be wasted because of the diet that makes up for it.

Eating light food after exercise can help you lose weight

In fact, eating after exercise will not only not affect weight loss, but will enhance the physical strength of the exerciser, and in the long run, it can even help lose weight. Because if you don’t eat after exercise, it will be like fasting. Your body will be very tired, you will not be able to concentrate, and your muscle soreness will not be easy to recover from. The greater the intensity of the exercise, the more obvious the discomfort will be.

The study also found that eating within 1 hour after exercise is the golden period for weight loss. The later you eat after exercise, the less ideal the effect may be. Because delaying meals will only force muscles to break down muscle protein to make up for the lack of energy, and then reduce the proportion of energy allocated back to muscles, allowing nutrients to be stored by fat and liver.

Golden weight loss 1 hour after exercise

Chi Mei Medical Center nutritionist Liu Peifen added that the purpose of exercise is to maintain good health. Whether it is to lose weight, gain muscle or for health, smartly consuming a nutritionally balanced light meal within 30 minutes to 1 hour after exercise can quickly restore the body's energy and help double the effect of exercise goals.

In addition, the key points of eating after exercise include: "time", "type" and "portion". It is recommended to eat within 1 hour after each exercise, and to supplement the diet with the golden ratio (carbohydrates: protein = 3:1, about 250 to 300 calories) after exercise according to the intensity and time of exercise, so that individuals can gain muscle and increase basal metabolism, and achieve fat loss effects.

For example, 1 portion of balanced nutritious light meal, such as: 1 small dinner roll + 260cc of sugar-free soy milk + 1 banana, can increase muscle repair and avoid losing muscle mass and lowering the basal metabolic rate. As long as it is properly supplemented, it is not easy to cause fat accumulation. However, it should be remembered that the calorie intake after exercise should be controlled below 300 calories.

Or it is recommended that you prepare easy-to-carry food at home before exercising, such as whole wheat tuna sandwiches, potato salad sandwiches, bananas and other fruits, and mixed juices. You can also mix sugar-free yogurt, soy milk, milk and fruit into a fruit milkshake, which can be used as a replenishment immediately after exercise.

Eat slowly and eat healthily to lose weight instead of getting fat

For patients with chronic diseases such as diabetes, hypertension or kidney disease, it is recommended to consult a nutritionist for individual diet design after exercise. In particular, patients with chronic diseases should reduce fasting exercise and refined sugar intake. In addition, high-intensity exercise should also be minimized.

In addition, the general public also has an incorrect misconception about whether eating slowly after exercise will make them fatter or thinner. In fact, whether before or after exercise or not, you should develop the habit of chewing slowly. This way, the feeling of fullness after eating will send a message to the brain when the stomach expands due to the food, causing you to stop eating. If you eat too fast, a large amount of food enters the stomach. Before the signal is transmitted to the brain, you have already eaten too much food and calories, and the chance of obesity may increase.