How to fully supplement nutrition after muscle training? This problem really needs to be understood. If you are training for muscle gain, the first thing to say is the hydration time after training and how long it takes to achieve the best hydration effect. Everyone must remember this time. This is definitely a key exam. It is most effective to supplement within 45 minutes after training.

Let's call it a window opening period within 45 minutes. This time is when the body needs it most, with the weakest nutrition and relatively low immunity. What do you need to add? Remember, there are a few things that must be added.

One of them is called carbohydrate, also called sugar. If you eat carbohydrates, you must absorb them quickly. For example, sugar in drinks is absorbed quickly, grapes sold in supermarkets are absorbed quickly, and bananas are absorbed quickly. You can choose these fruit drinks after training.

There is a second point to add: protein and protein should also speed up absorption. There are protein in the sauce beef and protein in the chicken leg, but these foods are not suitable for eating at this time. So what kind of protein absorbs very quickly? I suggest you choose whey protein powder.

The third thing that needs to be supplemented is antioxidants. Antioxidants must be supplemented after training. So which foods have antioxidant effects? Simply put, the common antioxidants are vitamin A, vitamin C and vitamin E..

After muscle training, the three nutrients you need to supplement are carbohydrates, also called sugar, protein and antioxidants.

Summary:

1. Supplement carbohydrates that can be absorbed quickly, such as glucose and bananas.

2. Supplement protein powder that can be absorbed quickly, such as whey protein.

3. supplement antioxidants, such as vitamin a, vitamin c and vitamin e.