Build a slim body without worrying about getting fat! Dr. Xiao Dunren: Take protein after exercise to help control your weight

Many people exercise to lose weight, but they are worried that the body's absorption capacity will increase after exercise, which will cause the calories burned during exercise to be replenished again and lose the effect. They may even gain weight easily if they eat after exercise, so they fast after exercise. You can’t avoid eating after exercise. The American College of Sports Medicine has expressed the importance of “post-exercise nutritional supplementation.” Especially after moderate to high intensity aerobic exercise, the body is in great need of a source of energy recovery and muscle repair.

Supplement protein after exercise to increase muscle tissue

During exercise, a large amount of muscle glycogenolysis will be consumed, and the glycogen in the liver is also used to maintain blood sugar balance. It is recommended to supplement carbohydrates and protein in combination, because carbohydrates can restore glycogenolysis to maintain physical strength, and protein can repair muscle tissue damaged by exercise.

As for when to supplement protein after exercise? What protein foods are best to eat? Dr. Xiao Dunren said that increasing the basal metabolic rate by increasing muscle tissue is the simplest and most basic way to maintain a good figure. As long as you increase your body muscle mass and your basal metabolic rate, you will be less likely to gain weight.

After moderate to high intensity aerobic exercise, the body is in great need of a source of energy recovery and muscle repair.

Supplement protein 30 minutes after exercise, you can choose sugar-free high-fiber soy milk

In a "Practical Test of Building a Thin Body" project led by Dr. Xiao Dunren, the concept of "increasing muscle through protein supplementation to achieve a high basal metabolic rate" is emphasized. By drinking sugar-free high-fiber soy milk before meals and 30 minutes after exercise, the plant protein most needed by those who build a thin body can be taken in, the formation of muscle tissue can be increased, and fat and excess water can be truly reduced, thereby achieving the goal of maintaining weight control.

The benefits of drinking unsweetened soy milk before meals include increasing satiety and reducing the subjects' food intake. The dietary fiber in soy milk promotes gastrointestinal motility and achieves the effect of weight control.

This project recruited 60 overweight adults with a BMI higher than 25 who were willing to lose weight for a 12-week experiment. Thirty people drank two bottles of 450 ml of unsweetened high-fiber soy milk a day before meals or after exercise. The results showed that after three months, the best performing cases had a more than 10% increase in muscle mass. In terms of overall performance, waist circumference, body fat percentage, visceral fat, blood sugar, and blood pressure all improved significantly, and the average body fat percentage of the experimental group dropped by nearly 3%.

By drinking sugar-free high-fiber soy milk before meals and 30 minutes after exercise, you can take in the plant protein that is most needed to build a lean physique, increase the formation of muscle tissue, and truly lose fat and excess water, thereby achieving the goal of maintaining weight control.

Avoid regaining weight after losing weight by eating the right proportions

Dr. Xiao Dunren reminds that if people who are losing weight do not want to gain weight again, and maintain the ratio of dietary content such as carbohydrates, fats and proteins at 5:3:2, they will have a chance to lose 500 calories a day, 3,500 calories a week, and more than 7,000 calories a month, which is equivalent to consuming 7,700 calories to lose 1 kilogram.

Nutritionist Li Ziyi said that increasing the basal metabolic rate is inseparable from protein. The dietary principles for creating a lean physique are as follows:

1. Drink at the right time: drink 30 minutes before meals or within 30 minutes after exercise.

2. Drink the right amount: Drink 1-2 bottles of 450 ml soy milk every day.

3. Calculate calories when eating with staple food: deduct about 180 calories from the meal (about 60% full of white rice).

Mr. Zhang, 37 years old, followed the professional advice of his doctor to lose weight by drinking unsweetened high-fiber soy milk and exercising. In just three months, his body muscle mass increased by more than 10%, and his body fat decreased by 12.7%. He lost an average of 1 kg of fat per week, which made him very satisfied.

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