Supplementing some easily absorbed carbohydrates and protein after training can quickly replenish muscle glycogen and repair muscle tissue, and make muscle tissue change from catabolic state to anabolic state. After training, glucose will be consumed immediately by supplementing high-sugar carbohydrates, so don't worry about the remaining blood sugar turning into fat. Eating before training is easy to turn into fat. Therefore, it is appropriate and necessary to supplement some glucose or muscle powder and whey protein after training.
The specific arrangement is to use 40 grams of whey protein or wpc80+20-30 grams of glucose immediately after training, and then rest for 10 minutes. You can directly dry a banana and add a bowl of oats without rest. Carbohydrates with high glucose content are used to synthesize muscle glycogen and stimulate insulin secretion, while whey protein is used to repair muscle tissue and promote synthesis. Because high-sugar carbohydrates are supplemented after training, blood sugar rises quickly and falls quickly. In about 2 hours, blood sugar will fall back to its original level. If you don't replenish carbohydrates and protein in time at this time, you may consume muscles. Violent fluctuations in blood sugar can cause the body to produce a hormone called cortisol, which breaks down muscles. Therefore, I began to eat my dinner two hours after the first meal after training. Generally, it is rice (black rice is better)+vegetables +200 grams of meat.