Don’t eat after exercise! Supplement protein within 1 hour to help burn fat

I dare not eat after exercise, for fear that the calories burned during exercise will be instantly lost by eating. Therefore, some people would rather starve after exercising. Although they will lose weight in the short term, their complexion will become poor and they may even feel tired often. A beautiful nutritionist who has recently fallen in love with fitness said that moderately supplementing with 1 serving of protein within 1 hour after exercise can increase fat burning.

After exercise, I resisted eating a lot.

If you want to lose weight through exercise, the effect will generally not be good if you don’t control your diet. Nutritionist Zhao Hanying said that she once treated a male patient who weighed more than 100 kilograms. Although he worked out for an hour every day, he refrained from eating any food after the exercise. He later developed muscle soreness and fatigue, and even became hungrier after exercise. As a result, he ate more and more. He wanted to lose weight through exercise, but it had no effect and he almost wanted to give up.

Later, I adjusted my post-exercise diet by consuming an appropriate amount of protein, vegetables and fruits. Not only did my fatigue improve, but I also avoided overeating at the next meal. As a result, I successfully lost 6 kg of fat in one and a half months. The effect was amazing.

It is recommended to supplement carbohydrates and protein after exercise

People who worry about gaining weight by eating after exercise may want to change their mindset. Exercise will cause a large amount of glycogen to be consumed in the muscles, and the glycogen in the liver is used to maintain blood sugar balance. It is recommended to supplement carbohydrates and protein after exercise and eat them together, because carbohydrates can restore the glycogen to maintain physical strength, while protein can repair muscle tissue damaged by exercise. This can repair muscle tissue and replenish the glycogen consumed after exercise.

Nutritionists recommend that you replenish carbohydrates and protein after exercise and eat them together.

Supplementing 1 to 2 servings of protein food before and after exercise can help control your weight.

According to foreign research, supplementing 1 to 2 servings of protein food before and after exercise can help control weight. As for which proteins are suitable to consume? The recommended order of protein sources is: beans-fish-meat-eggs, so you can choose more cholesterol-free soy products; it is also recommended to choose white meat, such as: chicken, fish and seafood, which are characterized by low fat content and no burden to consume.

Benefits of protein supplementation:

1. Help muscle synthesis and increase basal metabolic rate.

2. Reduce soreness and fatigue. Because protein is key to repairing body tissues.

3. Increase satiety. It is very easy to get hungry if you only eat fruits and vegetables, while protein can delay gastric emptying.

Protein not only provides calories, but also has other functions in the human body, including enzymes, hormones, human structure (bones, teeth, muscles, skin, internal organs, hair, nails, blood, connective tissue), and the immune system (antibodies).

Moderate supplementation of plant protein and dietary fiber after exercise

Nutritionist Zhao Hanying said that good plant protein is actually hidden in a variety of beans, grains and nuts. For example, oatmeal, soy milk, and cereals that are often consumed for breakfast are good choices. In addition, since modern people generally eat out, they often do not consume enough dietary fiber such as vegetables. It is recommended to supplement high-fiber fruits and vegetables after exercise and drink more water. If it is inconvenient to cook outside, drinking high-fiber soy milk containing water-soluble fiber can help the large intestine produce good bacteria and increase gastrointestinal motility.