Supplementing carbohydrates immediately after exercise is beneficial to the rapid recovery of glycogen.

Glycogen is a very important substance that provides energy for the body.

How many carbohydrates are appropriate after exercise?

0.Sg/kg's's weight should be supplemented with fast carbon within 30 minutes after exercise. For example, 60kg body weight, supplemented with 60x0.5=30g carbohydrate.

No matter whether your goal is to lose weight, gain muscle and strength, you should not only eat protein after training, but also eat carbohydrates in moderation!

Reducing fat is indispensable for carbohydrates!

Many people have a misunderstanding that they don't eat or eat carbohydrates after exercise! I'm afraid eating after exercise will make me sweat for nothing. The important reason for fat accumulation is too much energy! Eating in moderation after exercise will not sweat in vain! If you don't eat carbohydrates after exercise, you will break down muscle protein to provide energy, which will lead to muscle loss → basal metabolism decline → fat loss becomes more and more difficult. It is more laborious to exercise at this time, but the effect is very small.

Help muscle synthesis/prevent muscle loss

Take fast carbon after exercise → the body secretes insulin → insulin weakens cortisol → promotes muscle repair.

Cortisol level rises → Cortisol promotes protein (muscle) and fat decomposition → Physical fatigue.

Intake of protein (meat, eggs, milk, soybeans) after exercise can provide the body with raw materials for repairing muscles;

Eat fast carbon (white rice, white steamed bread, fruit juice, etc. ) can stimulate insulin secretion, but also quickly replenish glycogen reserves consumed during exercise and relieve fatigue.