Will you gain weight by eating within 1 hour after exercise? Nutritionists have certified "1 bar of roasted sweet potato + banana milk" as a good choice

Many people think that eating immediately after exercise will make you fat, but it’s actually wrong! Research has found that after exercise, the body muscles are severely dried. If you eat within 1 hour, it can promote the decomposition of body fat by up to 25%, and at the same time increase muscle synthesis by 6%. In other words, eating within 1 hour after exercise will help you lose weight and repair and synthesis of body muscle energy.

However, if you want to lose weight and grow muscles, it is not just enough to supplement protein. Nutritionist Chen Fengting shared that many people want to grow muscles and think that protein supplementation is enough after exercise. In fact, they only do half of the effort. They should first replenish liver sugar that has been lost in muscles to make protein synthesis and reproduction more stable. More importantly, only by adding some carbohydrates appropriately can the muscles be better repaired and the synthesis efficiency will be better. What I fear most is that I don’t eat at all after the exercise, or delay it until the next day before I eat breakfast. In fact, this habit is not good for body repair and muscle synthesis, and it is not long.

So, how should we grasp the ratio of carbohydrates to protein after exercise? Research has found that the optimal ratio of carbohydrates: protein is 3:1 to 4:1, which is the best effect on muscle repair; and the heat does not need to be much, about 300 calories.

 

※You can eat this way

1. Whole marinated fish sandwich + 1 cup of gravy

2. Triangle flavour + 1 cup low-fat milk

3.1 baked sweet potato + banana milk

4. Baked potato + 1 cup of sugar-free beans stew

5. 1 bowl of fried noodles or porridge + 1 poached egg

NG diet

After the exercise is over, remember not to eat fat There are many foods, such as pork, fried food, etc., because of the high oil content, these foods have already passed the best time to replenish liver sugar and muscles after digestion. Furthermore, remember not to eat only protein foods. After exercising, the muscles are under severe consumption, and they should immediately supplement the liver sugar they need. At the same time, eating the raw materials for synthesizing muscles, that is, protein, can help slim down and muscle synthesis.

After the exercise is over, remember not to eat too much oily food, such as pork, fried food, etc. Because these foods have a high oil content, they have already passed the best time to replenish liver sugar and muscles after digestion. Furthermore, remember not to eat only protein foods. After exercise, the muscles are under severe consumption, and they should immediately supplement the liver sugar they need. At the same time, eating the raw materials for synthesizing muscles, that is, protein, can help slim down and muscle synthesis.

Responsible editor: Chen Yaomei