If you want to lose weight easily, "gain muscle and lose fat" is the only important way. However, Zhuang Xinxin, a nutritionist at Lianqing Clinic, a preventive medical institution in Lian 'an, said that after years of experience in nutrition consultation, many people often share their "good methods" to gain muscle and lose fat. However, due to the lack of a complete concept of nutritional medicine, the information obtained is sometimes too fragmented and scattered, which may make their hard-working plan of gaining muscle and reducing fat useless and increase their physical burden.

It is very important to supplement antioxidant nutrients against free radicals after exercise, and the body will also produce free radicals after exercise. If free radicals accumulate in the body, it will lead to physical aging. If you want to avoid this situation, you should supplement natural fruits rich in antioxidant vitamins, such as blueberries, kiwis, apples, etc., which are as big as fists, instead of the original starch intake, to help the body complete the repair and maintain a good complexion. Nutritionist Zhuang Xinxin shared that it is also a good way to supplement lemonade during exercise.

Protein's intake is indispensable, and the daily weight should be sufficient. When many people lose weight, protein's intake is insufficient, but it is reduced to muscle, leading to a decline in metabolism and easy to gain weight in the future. Therefore, supplementing proper protein to help muscle synthesis is the first step to gain muscle and reduce fat.

Nutritionist Jia Xinxin explained that protein's intake can be simply calculated. Divide his current weight and kilograms by seven, which is the number of servings that everyone needs to eat every day. One serving is about half the size of a palm, and it should be evenly distributed in three meals as far as possible to support the original muscle mass.

Don't be afraid of starch: the effect of muscle gain after exercise is several times. Proper intake of starch after exercise can help insulin transform amino acids into muscles, which can help prolong the explosive force and endurance during exercise. Nutritionist Zhuang Xinxin reminded that the key is to grasp the appropriate intake ratio.

The ideal ratio of starch to protein before exercise should be1:1; After exercise, the ratio of starch to protein is 2:3. People with higher body fat should reduce starch intake. Easy-to-get baked sweet potato, oat milk (containing sugar), eggs, soybean milk and yogurt are all good choices for after-exercise meals.

Don't underestimate hormones, the hidden murderer who lost muscle mass Zhuang Xinxin nutritionist reminded: hormones such as growth hormone, testosterone, cortisol and so on. They all have an indispensable positive influence on muscle synthesis.

Hormone balance mechanism is a series of chain reactions in the body. Take cortisol for example. Modern people have great pressure in work and life, and the body needs to secrete stress hormone cortisol to deal with it. Once the concentration of cortisol in the body is too high, it is bound to disassemble muscle blocks to resist stress, and it will also store fat and form stress fat. If you stay up late and sleep badly, it will affect the secretion of hormones, so rest and sleep after exercise are relatively important.

Finally, nutritionist Zhuang Xinxin reminded that if you want to gain muscle and lose fat, you must have a complete personalized and exclusive nutrition plan, which can be carried out in advance through hormone-related examinations, from which you can learn your own health data, so that professional medical teams can help you maintain balance from sports, nutrition, sleep, body and mind, hormones and other aspects, so that you can enjoy thin comfort in health.

Editor/Lin/He Yiting

Article source: gain muscle and reduce fat with half the effort. Nutritionist said: none of these four tricks can be less.