If you don’t understand the key to exercising and growing muscles, your fitness will only be ineffective!

It is common to see some people replenishing large amounts of protein immediately after working out in the gym, before they have time to wash or change clothes. They gulp down milk, soy milk, tea eggs, or high-protein milk, believing that this will help them build muscle and maintain a good figure. However, according to foreign media reports, the key to growing muscles through exercise is not simply consuming a large amount of protein, but the "training intensity" of the exercise.

Study: High-intensity training combined with high protein can grow more muscle

According to a report in the Mail Online, researchers from the University of Stirling in Scotland conducted an experiment to further understand the relationship between muscle growth and protein supplementation after exercise. They divided the group into two groups, lean and strong athletes, and conducted the same training model. They were given 20 grams and 40 grams of high protein after exercise. They wanted to know whether protein intake had different results on muscle growth.

Unexpectedly, there was "no difference" between the two groups in terms of muscle growth. In order to understand what factors are the key to muscle growth, the team decided to increase the intensity of exercise and consume 20 grams and 40 grams of high-protein again. As the training intensity increased, the group that consumed 40 grams of high-protein was finally able to win the battle. Interestingly, both the skinny and the muscular athletes had to undergo higher-intensity training and consume 40 grams of high-protein to grow more muscles.

Excess protein will return to the body as fat

Nutritionist Su Yanchen said that in addition to this, an article in the journal of the American College of Sports Medicine (ACSM) also pointed out that even if you consume a lot of high-protein, if there is no corresponding exercise intensity, the excess protein can only be transformed into calories. If it is not consumed externally, it will still return to fat and accumulate in the body to become unsightly fat.

After exercise, it is recommended to consume high-protein food with appropriate amount of sugar.

The so-called "high protein" means that it is enough to supplement 25 grams of protein after exercise, which is about 3 and a half tea eggs, 850ml of soy milk or milk, and 3.5 taels of meat or fish. It is definitely not the rumor that the more protein intake, the more effective it is. Excessive protein intake will still just be converted into calories. If the daily activity level cannot achieve a balance between supply and demand, the fat converted from the calories will still come knocking on your door, and you will just end up ruining your figure and wasting your work.

High protein with appropriate sugar after exercise

In addition, is it the key to avoid colds and relieve fatigue both internally and externally to consume high protein or carbohydrates after exercise? Studies have shown that supplementing with enough sugar (about 1 gram of sugar per kilogram) after exercise can avoid the side effect of gastrointestinal blood redistribution - "colds", and can also replenish the body's glutamate content, reduce the damage to the human body caused by the stress of intense exercise, and also relieve fatigue after exercise. So next time after exercising, don’t be stubborn and only consume high-protein food. The best choice is to combine it with appropriate sugar.

Finally, nutritionist Su Yanchen reminded that the above content is aimed at young athletes and does not apply to all groups, such as the elderly, women, etc. So, do you want to exercise and grow muscles next time? Don't rush to consume high-protein foods. The key is to prepare for an exercise intensity that suits you.