Eating or not eating has always been a problem that many students are always entangled in the process of fitness exercise. About this, spit a little. In fact, students who ask such questions don't eat less when they don't exercise, so what are you worried about after exercise?
But can I eat immediately after exercise? Many people have sent me such questions. I will make it clear to you today! If you don't have enough to eat, how to keep fit and lose weight? If you don't bully me! Glycogen, your energy to lose weight.
Biology books tell us that human exercise consumes glycogen. Glycogen mainly exists in muscle and liver, which is the basic energy substance of muscle activity and provides energy for exercise through glycolysis or aerobic metabolism. A common human muscle glycogen is about 300-500g, and liver glycogen is about 100g.
When losing weight, does the consumption of glycogen and fat count? Tying? Yes If you exercise, although you consume sugar at that time, after exercise, your body will let you supplement the sugar you owe him in the form of fat.
In other words, if you don't eat, you don't have enough glycogen reserves, you can't exercise effectively, and you can't lose weight effectively! After running, you will be fatter if you don't eat!
Many people on the internet say that eating after exercise will absorb better, which is true. What they don't know, however, is that what you eat will not become the kind of fat you usually grow! ! It is absorbed and better stored as energy!
The researchers found that carbohydrates were supplemented immediately after exercise. The glycogen synthesis rate in vivo is very high, reaching 5 ~ 10 mmol/(kg? H), but if the intake is delayed for several hours, the glycogen synthesis rate will be very low.
Then, smart you, after hearing the above situation, think about a problem. If you also eat a bowl of rice, it is eaten after exercise. Because of the rapid replenishment of glycogen after exercise, these foods are converted into glycogen. So, if you eat at ordinary times, what will these calories become if they are not converted into glycogen?
Fat, of course! ! ! The same bowl of rice, eaten after exercise, becomes the energy to lose weight, and when eaten at ordinary times, it will become fat! In other words, if the total amount of food you eat in a day remains the same, you will definitely be much thinner after exercise than when you don't exercise. How to lose weight if you don't have enough food? Eating after exercise will give you more energy to train after exercise.
Eat after training? Into energy? More energetic training the next day? A virtuous circle. No food after training? No strength to exercise? Give up losing weight? vicious circle
The researchers investigated the effects of eating almost nothing after exercise, eating semi-solid food and glucose drinks on exercise fatigue. Finally, it is found that the subjects who hardly eat after exercise feel tired within 29 minutes after the second exercise, and the exercise endurance of the subjects who eat semi-solid food and glucose drinks is more than twice that of the trainers who don't eat.
So, how can you lose weight if you don't have enough to eat? Should I eat after strength training? What about strength training? Some people say, isn't it better for the body to absorb after strength training There's nothing wrong with that. In a sense, after strength training, the body's ability to absorb and utilize nutrients will really get better. The researchers found that insulin secretion would be greatly stimulated if sugar and amino acids were supplemented after exercise. In other words, the body's ability to absorb and utilize nutrients will become stronger. This insulin is to make you thin! After strength training, practice without eating!
After fitness, your body is not the same as when you usually eat, sleep and play peas. Due to the demand for muscle consumption and reconstruction in strength training, the protein synthesis rate of human muscles will increase by nearly 300% after three hours of fitness, and the demand for protein will also increase by nearly 100%.
In addition, because strength training will also greatly consume glycogen stored in the body, just like aerobic training, the body needs to store more energy for excessive recovery in order to store it for better training next time, which also requires you to consume more carbohydrates.
We just said that supplementing carbohydrates immediately after exercise will accelerate the recovery and synthesis of glycogen in your body, which can be as high as 5 ~ 10 mmol/(kg? H), but if the intake is delayed for several hours, the glycogen synthesis rate will be very low.
The study also found that the body will secrete insulin after fitness to promote your physical recovery and muscle growth.
Muscles can help you burn more calories in your daily life. Even if you stay still for a day, the muscle consumption of 1 kg can reach 15 calories. The fat of 1 kg can only burn 2 kilocalories, not to mention that only 2%-5% of the body's fat will participate in metabolism.
The density of muscle is much greater than that of fat, that is to say, if muscle increases and fat decreases, even if the weight remains the same, it will definitely look thinner! This is also the reason why strength training long muscles are closely related to weight loss and shaping!
So children's shoes now know that not eating anything after fitness will not only lose the motivation for the next training (glycogen will not recover), but this training is also a white exercise, and there is no shaping effect at all (muscle synthesis is reduced)!
How to eat after fitness? Bottom line: After training, eat more high GI carbohydrates, high quality protein, and eat less fat! As we said before, we should try to eat high GI food after exercise to absorb sugar better.
It is generally believed that high GI food can cause high insulin effect and stimulate the synthesis of muscle glycogen and liver glycogen. Amino acids and other substances can also promote insulin secretion and muscle recovery, so you can eat more.
The low GI value of fat will reduce the secretion of growth hormone, which is not conducive to the recovery of the body. So 1-2 hours after recovery, please eat as little as possible!
Simply put, it is a meal after exercise. You can choose to eat refined rice flour with good taste and lean eggs with little oil and low fat to supplement protein.
What's the difference between diet after strength training and aerobic exercise?
The intake of strength training and aerobic exercise after training is different, and the main difference lies in the demand for protein. Protein intake will affect the speed of muscle protein synthesis after training. Increasing the speed of muscle protein synthesis will make you grow muscles, have a better figure and burn fat faster. It is found that the best protein intake of strength events, endurance events and meditation events is quite different. The best intake of protein on non-training days: 0.9g/kg/d, protein on endurance events: 1.3g/kg/d, and protein on strength training:1.8g/kg/d.
Of course, protein's intake is not the more the better. If your intake of protein exceeds the optimal intake, your intake of protein will not increase your myoprotein synthesis rate, but will turn into fat. Please pay attention to this.
Some students may ask, how to estimate the specific quantity? In real life, if you are an 80kg person, it is better to eat 40g of protein on the day of strength events than when running. This 40g protein is about a spoonful of protein powder+an egg+a piece of lean meat.
As for the better intake time, it is after your training, because at this time your insulin secretion is greater, and the muscle itself is at the stage of the highest synthesis rate. You can choose to drink a cup of protein powder with sugar or honey immediately after training (skim milk is also acceptable), and then add an egg and a piece of lean meat to the dinner afterwards.
Milk has the effects of moistening lung, nourishing stomach, promoting fluid production and moistening intestines, calming the heart and calming the nerves, and is beneficial to people with chronic diabetes, thirst and constipation, physical weakness, deficiency of qi and blood and disharmony between spleen and stomach; Iodine, zinc and lecithin in milk can greatly improve the working efficiency of the brain; Magnesium in milk can promote the anti-fatigue ability of heart and nervous system; Based on the action of enzymes, milk also has the functions of diminishing inflammation, reducing swelling and relieving skin tension; Children often drink fresh milk, which is helpful to the development of the body, because calcium can promote bone development; Drinking milk for the elderly can supplement calcium demand, reduce bone atrophy, reduce the incidence of osteoporosis and increase the flexibility of the body.
However, some people like to drink milk and eat fruit after fitness. Remember: don't eat acidic fruits and juices such as oranges when drinking milk or just after drinking milk. Protein in milk and fruit acids in acidic fruits are easy to solidify, which will affect the digestion and absorption of milk. After drinking milk, eat acidic fruit or juice, such as oranges, at least one hour later.