After strength training, shouldn't you eat?
After fitness, how to eat is even thinner?
What? Running and strength, what should you eat differently?
After many people exercised at night, in order to maintain their body and not eat the staple food, they would eat fruit and milk. Is that useful? When you are full of hunger, will you let the results of the exercise be abandoned?
Let's explore the exercise, should we eat?
Eat or not?
Eating or not eating has always been a problem that many students have been entangled in during the fitness exercise. Regarding this, let's spit it out a bit. In fact, students who ask this kind of question don't eat less when they are not exercising. What are you worried about after the exercise!
However, can you eat immediately after exercise? Many people have sent me such questions.
I will tell you clearly today!
Do not eat full, how can you have the strength to exercise, lose weight? Honesty, I don’t bully!
Glycogen, your weight loss energy
The biology book tells you that human exercise consumes glycogen. Glycogen is mainly found in muscles and liver. It is a basic energy source for muscle activity and provides energy for exercise through glycolysis or aerobic metabolism. An ordinary person, muscle glycogen is about 300-500g, and liver glycogen is about 100g.
When you lose weight, the consumption of glycogen and fat can be seen as "tying." If you are exercising, although you are consuming sugar at the time, after exercise, the body will let you replenish the sugar owed to him in the form of fat.
In other words, if you don't eat, you don't have enough glycogen reserves, there is no way to do effective exercise, and there is no way to lose weight effectively!
After running, don't eat more fat!
Many people on the Internet say that eating after exercise will absorb better, which is true. However, what they don't know is that what you eat is not the kind of fat that you usually have! ! Is absorption better stored as energy!
The researchers found that carbohydrates were added immediately after exercise. The body glycogen synthesis rate is very high, can reach 5 ~ 10mmol / (kg · h), but if delayed for a few hours, the glycogen synthesis rate is very low.
Then, as smart as you, after hearing the above situation, think about a problem. If you also eat a bowl of rice, you eat after exercise. Because of the high rate of glycogen supplementation after exercise, these foods are converted into glycogen. Then, when you eat in peacetime, what does this heat not turn into glycogen, what will it become?
Of course it is fat! ! !
The same bowl of rice, eat after exercise, become energy to lose weight, usually eat, it will become fat!
In other words, if the amount of food you eat in a day does not change, you will definitely lose weight after eating.
Do not eat enough, how can you lose weight?
Eating after exercise will give you more energy to train afterwards.
Eat after training → convert to energy → train harder the next day → benign cycle
Do not eat after training → no strength exercise → give up weight loss → vicious circle
The researchers investigated the effects of eating less, eating semi-solid foods, and dextrose drinks on exercise fatigue after exercise. Finally, it was found that subjects who barely ate after exercise had fatigue in 29 minutes in the second exercise. Subjects who ate semi-solid foods and glucose drinks had more exercise endurance than those who did not eat. More than double.
So, if you don't eat enough, how can you lose weight?
After strength training, shouldn't you eat?
So what about strength training?
Some people have said that after strength training, isn't the body better absorbed?
This is not wrong. In a sense, after strength training, the body's ability to absorb and utilize nutrients will indeed get better.
The researchers found that if sugar and amino acids are added after exercise, it will greatly stimulate insulin secretion. In other words, the body's ability to absorb and utilize nutrients will become stronger.
These insulins make you thinner!
After strength training, you will practice without eating!
After fitness, the body is different from when you usually eat and sleep and play peas. Due to the muscle training and reconstruction needs of strength training, the muscle protein synthesis rate of the body will increase by nearly 300% three hours after fitness, and the body's demand for protein will increase by nearly 100%.
In addition, because strength training will also greatly consume the glycogen stored in the body, as with aerobic training, the body needs to reserve more energy for over recovery, to reserve for the next better training, which also requires you to take photos. Enter more carbohydrates.
We have just said that adding carbon water immediately after exercise will accelerate the recovery of your body's glycogen, which can be as high as 5~10mmol/(kg·h), but if you delay the intake for a few hours, the glycogen synthesis rate is very low. .
The study also found that the body secretes insulin after exercise to promote your body recovery and muscle growth.
Muscle can help you burn more calories in your daily life. Even if you stay still for a day, 1 kilogram of muscle can consume as much as 15 kilocalories. And 1 kg of fat can only burn 2 kcal, not to mention, only 2%-5% of the body's fat will participate in the metabolism.
The density of muscles is much larger than that of fats. That is to say, if muscles increase and fat decreases, even if the body weight does not change, it will definitely look a lot thinner! This is also the reason why strength training long muscles are closely related to weight loss and shaping!
So children's shoes now know, if you don't eat anything after fitness, you will not only lose the motivation of the next training (glycogen does not recover), and your fitness is basically white, and there is no shaping at all. Effect (reduced muscle synthesis)!
After fitness, how to eat?
In a word: After training, eat more high GI carbon water, high quality protein, eat less fat!
We have said before that after exercise, try to eat high GI foods and better absorbed sugar.
It is generally believed that high GI foods can cause a higher insulin effect, stimulating the synthesis of muscle glycogen and hepatic glycogen. Amino acids and other substances can also promote insulin secretion and muscle recovery, so you can eat more.
The GI value of fat is relatively low, and it will cause the secretion of growth hormone to decrease, which is not conducive to the recovery of the body. Therefore, the recovery period of 1-2 hours after training, please try to eat less!
Simply put, it is the meal after exercise, you can choose to eat the fine rice noodles with good taste, with lean and low fat lean meat eggs to supplement the necessary protein can be ~
What is the difference between a diet after strength training and aerobic exercise?
The post-training intake of strength training and aerobic exercise is not the same, the main difference is the demand for protein.
Protein intake affects the rate of muscle protein synthesis after training. An increase in the rate of muscle protein synthesis will allow you to grow muscles, build better, and burn fat faster.
The study found that the optimal protein intake for the strength project, the endurance program, and the sit-in state is quite different.
Optimal protein intake on non-training days: 0.9g/kg/d
The optimal protein intake for endurance projects: 1.3g/kg/d
The best protein intake for strength training: 1.8g/kg/d
Of course, the protein intake is not as good as possible. If you eat more protein than the optimal intake, the protein you eat will not increase your muscle protein synthesis rate, but will be converted into fat. Please pay attention to this.
Some students may ask, how is the specific amount estimated? Put it into real life, assuming you are an 80kg man, it is best to eat 40g more protein when you are on a strength project than when you are running. This 40g protein is probably the amount of a spoonful of protein powder + an egg + a piece of lean meat.
As for the better intake time, after you train, because your insulin secretion is greater, the muscle itself is at the stage of the highest synthesis rate. You can choose to drink a cup of protein powder with sugar or honey (skimmed milk is also available) immediately after training, and then add a piece of lean meat to the next meal.
Milk has the effect of nourishing the lungs and nourishing the stomach, and moistening the intestines. It has a calming and soothing effect on the human body. It is beneficial to people with chronic illness, thirst, constipation, physical weakness, lack of blood and spleen and stomach, and iodine, zinc and milk. Lecithin can greatly improve the working efficiency of the brain; magnesium in milk promotes the fatigue resistance of the heart and nervous system; based on the action of enzymes, milk also has anti-inflammatory, swelling and alleviating skin tension; children often drink milk Helps the body's development, because calcium can promote bone development; drinking milk from the elderly can make up for calcium demand, reduce bone atrophy, reduce the incidence of osteoporosis, and increase the flexibility of the body.
However, some people like to drink milk, eat fruit after eating, remember: when drinking milk, or just after drinking milk, do not eat acidic fruits and acidic juices such as oranges, protein in milk and fruit acids in acidic fruits. It is prone to coagulation reaction, which will affect the body's digestion and absorption of milk. After drinking milk, you should eat acidic fruits or acidic juices such as oranges at least one hour later.
Having said that, do you know that if you don't eat after exercise, will you get more and more fat?
Diatomaceous earth is very popular material these years.
Diatoms are tiny, single-celled algae found in plankton in ocean. Diatoms accumulated after they died, then fossilized into diatomaceous earth after hundreds of millions of years. The main components are silicon dioxide, light and porous. Electron microscope shows that diatomaceous earth is nanoscale porous material with diameter at 0.1-0.2 micrometers, the porosity is up to 90% and the pores are regularly organized into circles and its micropores quantity in unit area is several thousands times of active carbon's.
Such unique molecular characteristics contributed to the excellent function of diatomaceous earth.
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