Soy milk helps lose weight! Is sugar-free soy milk the first choice after exercise?

Exercise to lose weight has become a trend, but in order to replenish the energy consumed by exercise, is it best to drink unsweetened soy milk after exercise? Is it possible that soy milk containing sugar is not okay? Nutritionists say that the key to choosing between sugar-free and sugary soy milk depends on whether the individual's exercise goal is to build muscle or lose weight.

Post-workout nutrition! Is sugary soy milk okay?

When people exercise, the glycogen stored in the muscles will be consumed in large quantities. If the body lacks sufficient glycogen for a long time, it will affect the overall physical fitness and health performance. Therefore, nutrition needs to be replenished quickly and moderately after exercise. At this time, sugar-free soy milk becomes one of the best choices for many people who are losing weight. However, some people are not used to the taste of unsweetened soy milk and frequently ask experts, "Is sugar-sweetened soy milk okay?" Some even directly argue that low-sugar soy milk is more helpful for nutritional supplements after exercise than unsweetened soy milk.

Soy milk is rich in protein, which helps to "build muscle and reduce fat", but should you add sugar to soy milk after exercise? Nutritionist Zhao Hanying said that if the ultimate goal of exercise is to lose weight, it is recommended to drink unsugared soy milk; if the main goal of exercise is to build big muscles, it is recommended to drink "low-sugar soy milk".

If you want to increase muscle, low-sugar soy milk is more suitable

Nutritionist Zhao Hanying further explained that from the perspective of sports nutrition, athletes need to consume a light meal of about 300 calories in the ratio of "3 portions of carbohydrates + 1 portion of protein" within half an hour after each exercise or training in order to repair consumed glycogen and help increase muscle endurance so as to adapt to heavier training volume. In order to quickly replenish calories, you can choose "low-sugar" soy milk at this time, which makes it easier to achieve nutritional goals.

If you want to lose weight during exercise, choose sugar-free high-fiber soy milk

However, for most people who want to lose weight and reducing body fat is more important than building big muscles, especially women with puffy bodies, it is best to choose "sugar-free high-fiber soy milk" after exercise to avoid having to replenish the calories burned through hard exercise due to excessive sugar.

Regardless of whether the purpose of exercise and fitness is to build muscle or lose weight, nutritionist Zhao Hanying reminds that when drinking soy milk to ingest protein, it is best to pair it with fresh fruits and vegetables. Fruits and vegetables are rich in phytochemicals, various vitamins and minerals, which can improve soreness after exercise and bind free radicals in the body. Replenishing appropriate nutrition within 30 minutes after exercise is the best time to gain muscle and lose fat.

Visceral fat needs more attention!

It is worth noting that fat is divided into subcutaneous fat and visceral fat according to its distribution location. The higher the visceral fat, the greater the chance of developing cardiovascular disease! Therefore, whether you want to gain muscle or lose weight, you need to pay attention to the amount of visceral fat!

Generally speaking, it is recommended that the body fat ratio for women be controlled between 20% and 30%, with a visceral fat level of 2-4; for men, the body fat ratio should be controlled between 10% and 15%, with a visceral fat level of 4-6.

Visceral fat is the most difficult type of fat to lose, and requires a two-pronged approach of diet and exercise. It is recommended that you consult a professional nutritionist first, and through dietary adjustments, combined with an aerobic exercise plan from a professional coach, and persevere, you can effectively lose fat and prevent weight gain.