There are indeed some bodybuilders in the gym who carry a cup with them and drink several drinks that look like "milkshakes" from time to time during the exercise. But most of them are not milkshakes. In most cases, it is protein powder or muscle powder.

Neglected "nutritional supplement problem in the middle of fitness"

As long as you spend a little time in the gym, you will know two basic sports knowledge:

First, before 1 to 2 hours of exercise, eat a snack, such as a banana, two or three slices of bread, a small cup of yogurt and so on. In order to properly replenish energy and avoid lack of strength during exercise and fitness.

In this case, it is more suitable for exercisers who go to work during the day and go to fitness after work at night. You can use this strategy when you don't have time to eat.

Secondly, for muscle exercisers, half an hour after exercise is the golden window for supplementing calories and high-quality protein. Therefore, in the locker room of the gym, you can often see muscular men who can't wait to eat one or two bananas and swallow protein powder after training.

However, many people ignore the problem of nutrition intake in the process of exercise and fitness, and the attention is very low, and few people discuss it.

Carbohydrate is power.

In fact, supplementing the mixture of carbohydrate and protein in strength training not only helps to maintain the level of muscle glycogen, but also contributes to the growth of muscle circumference. This is completely consistent with the well-known goal and effect of "drinking protein powder within half an hour after strength training".

Yu Xingjun met such a fitness partner and lacked strength in the middle of training. He doesn't eat before training until he asks. You know, "carbohydrates are power"! To put it simply and roughly, you should eat some staple foods such as rice, flour or bread before training (carbohydrates are not limited to these, here is for the convenience of example), so that you can have the strength to practice during training.

The phrase "carbohydrate is power" has also been confirmed by some studies. Studies have shown that even in the training process, simply supplementing carbohydrates can restore muscle glycogen and improve the overall training volume.

Supplement carbohydrate and protein, reduce protein decomposition and increase muscle circumference.

How about the mixture of carbohydrates and protein in strength training? A study by the National Physical Fitness Association (NSCA) in its sports nutrition guide is like this:

If you eat a mixture of carbohydrate and protein 2 hours before resistance training and supplement the mixture every 15 minutes during training, the decomposition rate of protein will decrease by 8.4 3.6%, the synthesis rate of protein will increase by 49 22%, and the protein equilibrium will increase by 5 times.

The conclusion is that in the long-term regular resistance training, if carbohydrate, protein or their mixture can be supplemented during the training, the decomposition of protein can be reduced and the cross-sectional area of muscle can be increased.

Protein powder and muscle powder can also be made into "milkshakes"

So, now we can know that those friends who drink two drinks from time to time during training should actually drink a mixed food rich in carbohydrates or protein or both. But it may also be a "milkshake", which is not contradictory.

Milkshake itself is a mixed food, which usually contains milk, fruit, ice cream powder and other ingredients, and then it is mixed by stirring. It is not a food with absolute or strict standard formula, and we can make it according to our own needs and tastes. For example, add skim milk, bananas, protein powder and ice cubes to make a milkshake that suits your taste. Most of the bodybuilders who have been in contact with it are relatively simple, just take a cup of protein powder or muscle powder (muscle powder).

Whey protein powder protein has high purity and low carbohydrate content. For example, on the food label of the outer packaging, it is indicated that every 34 grams of protein powder contains 3 grams of carbohydrates. The carbohydrate content of muscle building powder is much higher. For example, the food labels of some fitness powders indicate that every100g of muscle-building powder contains 60g of carbohydrates. Therefore, the different proportion of protein powder content is the key, which will also affect the price, and the name is not important (it is not excluded that some manufacturers deliberately confuse it).

With this in mind, are you ready to bring a "fitness milkshake" to the strength training tonight?