But few people really have a good figure.

Most of the reasons are in diet!

Today, let's talk about five issues about nutritional supplement.

Must No.65438 eat fast carbohydrates after +0 training?

Carbohydrates include sugar, starch and cellulose.

First of all, many people don't know the importance of supplementing carbohydrates after training, and even think that they can have a good exercise effect without eating after training, which is fundamentally wrong. In fact, supplementing carbohydrates after muscle training can achieve two purposes: promoting the synthesis of muscle glycogen and promoting the synthesis of muscle protein.

But the recovery of muscle glycogen after training has a fast period and a slow period. It is generally believed that the rapid period is 0-6 hours after training, and 6-48 hours is a slow recovery period. In the rapid recovery period, muscle glycogen synthesis is very fast, and the closer to exercise, the faster muscle glycogen recovery.

This indirectly shows that the recovery effect will be better and faster if carbohydrates are supplemented immediately to catch up with the fastest recovery stage of muscle glycogen; If you don't have the conditions to make it up immediately, then you will make it up slowly for the next 48 hours of dinner, but the efficiency is relatively low.

NO.2 whey protein powder must be ingested after training?

For fitness veterans, drinking a cup of protein powder after practice is a habitual action that people will do with their eyes closed. A fast-absorbed whey protein powder is very helpful to increase the free amino acids in the blood and let the muscles enter a repair process as soon as possible. But if your daily total intake of protein is enough, you will miss one or two opportunities to quickly replenish protein, so you won't waste it.

For the general fitness crowd, it is enough to take in 1.5-2g protein per kilogram of body weight every day, while it is enough to take in about 0.3g protein per kilogram of body weight after training.

NO.3 must eat quickly after training?

"Golden window for growth after training" is a common concept. Of course, eating a balanced meal immediately after training can make the body get the best recovery, especially the recovery of sugar and protein in the body.

However, if you take enough protein (for example, 20-30g protein) and some carbohydrates 2-3 hours before training, the level of free amino acids in your blood will be enough for a period of time, so you don't have to eat in a hurry. If you take a piece of whey protein powder after training, you can take it within 60-90 minutes as your next meal. Don't worry too much about missing growth opportunities.

NO.4 can I have a meal after training?

Adipogenesis = calorie intake > calorie consumption, for example:

Women think that they can eat a lot during menstruation, which is completely wrong. According to scientific findings, in fact, women's consumption during menstruation is only more than usual 100-200 kcal. This so-called "extra calories" is not enough to make you overeat. You still have to follow the most basic principle of balanced diet. Otherwise, the only thing waiting for you is fat.