Don’t dare to eat after exercise? wrong! 2 hours to eat a full meal

Some people can't help but shout after exercising: "I'm so hungry, I want to eat something", but there are many different opinions about how long it should be after exercise to eat. Some people say that you should never eat after exercise, as you may eat a lot; doctors suggest that eating a full meal two hours after exercise is the best way to lose weight through exercise.

Feeling tired and having muscle soreness after exercise without eating

Why do I feel particularly hungry after exercising? Since exercise also consumes a large amount of glycogen in muscle tissue, stimulates insulin secretion, lowers blood sugar, and causes hunger, most people believe that the calories burned through intense exercise will be replenished by eating after exercise, so they endure hunger and dare not eat, fearing that their weight loss plan will be ruined.

In fact, this is not the case. If you do not eat after exercise, it will accelerate energy consumption. If you do not eat, it will accelerate energy consumption and increase fatigue, which is not conducive to maintaining a weight loss plan and is prone to gaining weight again. If you don't eat anything after exercise, you may feel very tired the next day, or even have difficulty concentrating and experience muscle soreness, which is not good for your health. So how much can you eat after exercise? How much to eat? What to eat? What is the best way to help you lose weight?

Doctor: You can eat a full meal two hours after exercise

Plastic surgeon Qiu Zhenghong said that before answering the above questions, everyone should first understand the relationship between muscles and blood. After exercise, the blood vessels in the muscles dilate and a large amount of blood flows to the muscles. At this time, muscles have the strongest ability to absorb heat molecules in the blood. Glucose and triglycerides in the blood are the main calorie molecules. For people who do not exercise, these calories are absorbed by fat cells and turned into fat. However, for people who exercise, the muscles will first absorb these calorie molecules and enter the muscle cells to synthesize muscle glycogen and fat.

Therefore, people who exercise regularly will have firm muscles, and those who do strenuous exercise will even have their muscles become thicker, which is due to increased synthesis. However, this competition to absorb heat molecules in the blood only lasts for about two hours. Therefore, after exercise, you should eat before this competitive effect disappears, and it should be a full meal, so that the calories you would have eaten every day can enter the muscles to be burned or stored, and will not be taken away by fat cells and turned into fat. Therefore, you can eat a full meal within two hours after exercise.

Study: It is better to supplement high-quality protein after exercise

Dr. Chiu Cheng-hung also mentioned in his new book "101 Scientifically Based Home Remedies for Weight Loss" that "the best time to drink coffee for weight loss is after exercise!" This is a suggestion to solve thirst after exercise and promote weight loss. This is mainly because coffee or theophylline can increase the adrenaline that promotes fat burning, which helps to increase the effect of weight loss.

In addition, The Washington Post has also recommended that the best diet before and after exercise can help offset the strong feeling of hunger after exercise and properly supplement the body with the necessary nutrients. It is suitable to eat easily digestible foods before exercise, such as bananas, which can quickly replenish the body's calories; foods such as eggs and milk, which are good sources of protein, are recommended and are very suitable for consumption after exercise. 2 boiled eggs plus a handful of almonds can help the body repair muscles; low-fat and nutritious chicken breast is also a good choice. In addition, drinking a 300cc glass of low-fat milk can also suppress hunger and avoid overeating after exercise.