Eating protein 2 hours after exercise accelerates fat loss

The survey found that during the weight loss process, more than 90% of people chose to increase exercise, followed by dieting. Doctors remind that weight loss should be based on diet control and supplemented by exercise. Within 2 hours after exercise, you should supplement more protein and complex starch, which will have a positive effect on increasing the basal metabolic rate and accelerating the consumption of fat. At the same time, you should reduce the intake of sugary drinks to avoid gaining weight again.

Doctors remind us to minimize the intake of sugary drinks after exercise. (Photography by Huang Zhiwen)

Xiao Dunren, vice president of the Obesity Research Society of the Republic of China and an obesity specialist, pointed out that weight loss through exercise is a very healthy concept. By continuously exercising, one can burn body fat and achieve the goal of losing weight. However, since the exercise process consumes a lot of calories and causes blood sugar to drop in the body, it is easy to feel hungry about 30 minutes after exercise.

It has been clinically confirmed that body cells are in a very active state after exercise and the metabolic rate will also become faster. If you eat immediately after exercise, your body will absorb food nutrients faster and easier than usual. Therefore, people who want to lose weight through exercise must pay special attention to their dietary choices after exercise.

Dr. Xiao Dunren emphasized that diet after exercising to lose weight is like a car that has run out of gas and needs to be replenished so that it can go further. If you don't eat after exercise, it will be like fasting. You may feel very tired the next day, unable to concentrate, and your muscles will be sore and difficult to recover from. The greater the intensity of the exercise, the more obvious the discomfort will be.

It is very important to supplement protein after exercise because adequate protein can increase the body's muscle strength, increase the basal metabolic rate and accelerate fat consumption. It is recommended to drink a cup of low-sugar or sugar-free soy milk to fill your stomach before you feel hungry after exercise. Some soy milks contain dietary fiber, which can increase protein, reduce sugar intake, and increase satiety.

Dr. Xiao Dunren suggests that if you really feel very hungry, you can choose some low-sugar, low-calorie ingredients to help relieve your hunger and avoid letting your body absorb more calories due to a lack of willpower. In addition, after exercise, you should consume more complex starches such as bread, pasta, cereals, brown rice, potatoes, etc. to help muscle repair. As for single carbohydrates such as biscuits and cakes rich in sugar, you should try to avoid them.

In addition to starch, fruits are also a good choice of carbohydrates. Oranges, apples, kiwis and tomatoes are all suitable as post-exercise supplements. They can even be made into juice to speed up the body's absorption. Or you can choose slightly sour fruits, which are rich in citric acid, which helps promote the regeneration of glycogen.