How to replenish nutrition after exercise? Carbohydrate:Protein=2:1

After running hard for half an hour, I finally consumed the calories in a bowl of rice. If I eat something because I am hungry after the exercise, will all the calories be absorbed by the body and turn into fat? Experts recommend that carbohydrates and protein should still be supplemented after exercise. As for how much to eat, the ratio should be 2:1 in principle.

Eliminate post-exercise fatigue! Eat carbohydrates to replenish glycogen

Wang Siheng, a rehabilitation physician at Linkou Chang Gung Memorial Hospital who gained fame for running the Facebook fan group "One Minute Fitness Classroom", mentioned in his book "Dr. Scott's One Minute Fitness Weight Loss Classroom" that just like a car has a gas tank, the fuel needed by human muscles - glycogen - is stored in the cells for emergency use. No matter what kind of exercise it is, as long as it is of moderate intensity or above and makes people feel out of breath, it will more or less consume the glycogen in the muscles.

If you do not replenish nutrients after exercise, the glycogen reserves in your muscles will be insufficient, which will cause fatigue to persist. At this time, it is recommended to replenish carbohydrates moderately after exercise. After exercise, muscle cells will open the channels on their cell membranes to welcome the entry of sugar in the blood. At this time, consuming carbohydrates can increase the sugar level in the blood, which is just what the muscle cells need and can replenish some "fuel" for the depleted glycogen stores. In addition, carbohydrates can also increase insulin secretion and reduce the loss of myosin.

Supplement protein after exercise to repair damaged muscles

In addition to carbohydrates, protein is also a necessary nutrient. After exercise, muscles are under pressure and suffer minor damage. If you supplement them with some protein, you can provide the muscles with the necessary materials to repair themselves, which can slow down or even reverse the loss of protein.

In addition, a study published in 2006 by Canadian scholar John Berardi also mentioned that, under the premise of equal calories, supplementing carbohydrates and protein at the same time after exercise can promote the increase of glycogen more than supplementing carbohydrates alone.

Golden ratio! Carbohydrate: protein = 2:1

Carbohydrates can replenish glycogen and protein can repair muscles, but how do we determine the amount and proportion of intake? Dr. Wang Siheng said that sports nutrition is a highly "customized" subject that depends on the individual's unique physiological characteristics, but in principle, the ratio of carbohydrates to protein is 2:1, and the intake depends on the individual's training goals.

• If the training goal is "competition or muscle gain", it is recommended to consume 0.8 grams of carbohydrates + 0.4 grams of protein per kilogram of body weight.

• If the training goal is to lose weight, it is recommended to consume 0.4 grams of carbohydrates + 0.2 grams of protein per kilogram of body weight.

When to eat after exercise? First calculate how long ago the meal was

Dr. Wang Siheng recommends that if the time between exercise and the last meal is more than 4 hours, nutrition should be replenished as soon as possible after exercise; if the time between exercise and the last meal is less than 4 hours, try to replenish nutrition within 2 hours after exercise.

As for the choice of food types, if the main purpose is to "build muscle" or "restore physical condition", carbohydrates should be mainly sugars that can be quickly digested and absorbed, such as sugary drinks, biscuits or bread; if the purpose is to "lose fat", it is recommended to choose high-fiber foods such as sweet potatoes, bananas, apples, etc. as the source of carbohydrates. For protein, try to stick to animal or high-quality plant protein. Eggs, dairy products, meat and beans are all good sources.