Eating half an hour after exercise can reduce body fat by 25%

Don’t dare to eat after exercise, for fear of accidentally eating back the fat? With the rise of health awareness, more and more people understand the importance of regular exercise to maintaining health and body shape. However, experts say that if you want to effectively exert the effects of exercise, successfully strengthen your body and not gain weight, it is very important to grasp the golden time for eating within half an hour after exercise. If the timing and diet content are incorrect, not only will the body shaping and weight loss effects be reduced, but the muscle recovery speed will also be greatly reduced!

Health awareness is rising! The number of people exercising has increased by 14% in 8 years

Professor Kuo Chia-hua, president of the Taiwan Society of Sports Nutrition, said that according to a 2015 Sports Administration survey, the current rate of people exercising regularly in Taiwan has increased from 18.8% in 2006 to 33% in 2014, an increase of nearly 14% in eight years, showing that Taiwanese people have a deep understanding of the importance of exercise to health.

Professor Guo Jiahua pointed out that most modern people's working style is mainly sitting. When sitting for a long time and lack of exercise, it is easy to cause a large amount of fat accumulation, and become a "puff tribe" with slim appearance but high body fat and visceral fat. In fact, for those office workers who sit for a long time, whether engaging in aerobic or anaerobic exercise, as long as they move as much as possible and exercise moderately to increase their metabolic rate, it will be beneficial to improving their health.

A 30-minute walk is not enough! Weight training builds muscle strength

However, if you want to shape a toned body, gain muscle and reduce fat, and prolong your life, walking alone is not enough! Experiments have shown that walking for 30 minutes a day has little effect on blood sugar. On the contrary, people who regularly engage in "high-intensity" and more intense exercise can enjoy a longer life.

It is recommended that in addition to general low-intensity aerobic exercise, people should gradually strengthen shoulder, chest, and buttocks muscle strength training (for example, bench press and squats), and moderately develop a habit of high-intensity exercise within their own capacity to avoid muscle loss and maintain a certain level of muscle endurance.

Golden meal time: Eating within half an hour after exercise can help reduce body fat by 25%

In addition to the choice of exercise type and mode, the timing of nutrition intake and diet content after exercise are also important factors that affect exercise effectiveness! According to research, if you replenish nutrition too late after exercise, the fat-reducing effect of exercise training will almost be lost. It is recommended to eat immediately within half an hour after exercise to achieve better results in muscle building and fat reduction!

Nutritionist Lin Ruojun emphasized that most people often mistakenly believe that eating after exercise will make them fat and therefore are afraid to eat. In fact, exercise will consume a large amount of glycogen in the muscles. Within 1 to 3 hours after exercise, the mechanism of absorbing and storing energy in the muscles will be greatly improved, and the enzyme activity of fat synthesis in adipose tissue will be significantly reduced.

In addition, a human experiment in 1996 pointed out that not only will you not gain weight if you take in proper nutrition after exercise, but if you eat as soon as possible within 30 minutes after exercise, your body fat will be reduced by 25% compared to eating 4 hours later. Therefore, if you can replenish high-quality nutrition in time within half an hour after exercise, it will not only have a better fat-reducing effect, but also help increase muscle synthesis.

What to eat before, during and after exercise? Nutritionist teaches the correct way to eat

Nutritionist Lin Ruojun provides professional nutritional advice specifically on "proper nutritional supplements before, during and after exercise."

Before exercise:

It is recommended to supplement 1 hour before exercise, and choose foods that are easy to digest, small in size and weight (such as liquid nutritious drinks that are easy to absorb), or choose high-fiber, low-glycemic index carbohydrates to stabilize blood sugar during exercise and maintain physical strength.

During exercise:

Drink 150 to 200 c.c. of water every 10 to 15 minutes. You can also choose drinks containing electrolytes to maintain the balance of sodium and potassium ions in the body.

After exercise:

It is recommended to eat early within 30 minutes after exercise. Compared with delaying meals, it can reduce body fat by 25% and increase muscle by 6%. Because after exercise is the time when muscles compete most for nutrients, the quota of nutrients absorbed by fat is reduced, which can produce obvious body shaping effects.

Therefore, it is recommended to immediately supplement 25 to 30 grams of low-fat, easily digestible protein, such as whey protein and small molecule amino acids, which are easy to digest and quickly absorbed, and help repair and increase muscle mass.

Eat this way to build muscle strength! 3 Essential Amino Acids to Supplement Protein

In addition to seizing the golden time of 30 minutes after exercise to help increase muscle synthesis, nutritionist Lin Ruojun further pointed out that it is very important to replenish nutrients "after" exercise, especially the correct protein amino acids that help the body digest, absorb and utilize, to promote muscle synthesis.

Nutrient 1／Whey protein:

Whey protein contains various essential amino acids, which can increase the amino acid concentration by about 70%, thereby promoting protein synthesis and increasing muscle mass. It is also rich in cystine, which can promote the production of glutathione, an antioxidant in the body, thereby enhancing protection. For example: low-fat milk and sugar-free yogurt are good sources.

Nutrient 2/L-Glutamine:

L-glutamic acid is the main energy source for human immune cells and is the most abundant amino acid in the body (accounting for 61% of the content in skeletal muscle). Supplementing glutamine after exercise can reduce the suppression of the immune system caused by long-term exercise and reduce the chance of upper respiratory tract infection. It is recommended to get it from unsweetened soy milk.

Nutrient 3/Branched-chain amino acids:

Branched-chain amino acids refer to three essential amino acids - leucine, isoleucine and valine, which are mainly metabolized by muscles and are one of the main sources of energy during exercise. Especially in the later stages of long-term endurance exercise, the glycogen in the body is gradually consumed. At this time, branched-chain amino acids can be used by muscles as an energy source. Therefore, branched-chain amino acids can be used in endurance exercise to prevent or delay fatigue.