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1. Pay attention to the total amount and time to eat.
Many people worry that eating after exercise will make you fat, but in fact, eating after exercise will not only affect your weight loss, but will enhance your physical strength and help you lose weight in the long run.
The food calories supplemented within half an hour to 1 hour after exercise will not be stored as fat, but will be used to supplement the energy lost by the body and repair the damaged tissues during exercise.
If the eating time is too late, the muscle will be forced to break down into muscle protein to supplement the insufficient energy, and the proportion of energy distributed back to the muscle will be reduced.
At the same time, we should also pay attention not to eat too much after exercise. Controlling the total amount at about 300 calories will make the body recover well and will not increase the enzymes used to synthesize lipids in the body.
2. protein helps to increase muscles.
According to the Northern Network, a new study published in the Journal of Nutrition confirmed the benefits of dietary protein combination on muscle protein synthesis after exercise.
For example, drinking a cup of beverage made of soybean and milk protein after exercise is helpful for protein synthesis of human skeletal muscle, prolonging the delivery time of amino acids to muscle and signal transmission of muscle protein.
According to Dr. Blake Rasmussen, the research leader, the high-quality protein source contains all essential amino acids, which provides a unique advantage for muscle growth.
Protein in milk, soybean, beef and eggs can effectively stimulate the synthesis of muscle protein after exercise.
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