I practiced for nothing. .
After exercise, the absorption capacity is super strong, and all of them become fat after eating! !
Why bother? Eat it all at once
Can I eat before and after exercise? Now that I'm here, I'll pack up the questions of exercise on an empty stomach, how long I can exercise after meals and what to eat after exercise.
1. Can you exercise on an empty stomach?
Yes, but it depends.
If you feel obviously hungry, or have blood sugar problems, it is best not to do high-intensity exercise when you are hungry, so as to avoid excessive blood sugar reduction or stomach discomfort.
People with high blood pressure, diabetes and stomach trouble can drink a cup of milk or soybean milk or eat a fruit before exercise, which can stabilize blood sugar for an hour and make them more energetic during exercise.
For healthy people, stretching and yoga can be done before meals, but eating too much will hinder the exercise effect.
More vigorous exercise can also be done before meals. High-intensity exercise before meals can bring more muscle decomposition and fat decomposition, stimulate the body to synthesize protein, which is more conducive to muscle formation and even secrete more growth hormone, thus delaying aging.
2. How long does it take to exercise after meals?
If you want to do running, brisk walking, playing ball games, swimming and other activities with slightly higher intensity, it is best to do it two hours after meals. At this time, the burden on the stomach is reduced, exercise will not affect digestion and absorption, and breathing will be smoother.
If it is low-intensity exercise such as walking, or light housework such as washing dishes, sweeping the floor and cleaning the house, it can be started after meals, which not only does not affect the gastrointestinal function, but is beneficial to digestion and absorption.
3. Will eating after exercise make you fat?
Not as long as it's not a high-calorie meal. 30 minutes after strenuous exercise (anaerobic or aerobic) is the golden window period for supplementing carbohydrates and protein. After exercise, muscle fibers are destroyed and muscle glycogen stored in the body is seriously lost. At this time, muscles are extremely sensitive to insulin. At this time, eating protein and carbonated water will help you repair muscles, and ensure that muscles will not be excessively lost, which will lead to the decline of basal metabolism and affect the efficiency of fat reduction.
Drinking some liquids in time after exercise, such as a sports drink containing protein, milk and soybean milk, is beneficial to muscle growth. This will not bring too much burden to the gastrointestinal tract. Thirst and hunger after exercise are not conducive to muscle gain and kidney health.
If it is a low-intensity exercise, such as just walking, dancing in square dance and doing housework, you don't have to worry too much about meal time and food content.
4. How long can I eat after exercise?
Eating here is not simply drinking milk to supplement protein and carbohydrates, but a proper meal. Therefore, after strenuous exercise, it is best to relax and rest until the heartbeat returns to normal before eating a lot. More than 30 minutes interval is more appropriate.
This is because the gastrointestinal function is weak and the digestion and absorption ability is low when blood is mainly supplied to muscles. Eating too much at this time is easy to cause discomfort and even increase the risk of gastrointestinal diseases.
5. What do you eat after exercise?
If you want to stimulate muscle synthesis to the maximum extent after exercise, you should eat foods with high blood sugar response and high protein content as soon as possible. Protein and simple carbohydrates are the best supplements after exercise. The former immediately repairs muscles, while the latter immediately stops the body from decomposing muscles (glycogen consumption will increase the proportion of energy provided by decomposing muscles).
Therefore, a cup of fat-free/low-fat milk, fruit juice (pure fruit juice) or a fruit (banana, apple, etc. ) is a good supplement after exercise.
Delicious and nutritious food can not only improve the exercise effect, but also make the sweat shed by hard work flow away in vain, making it more enjoyable to eat. Only by eating wisely will you be thin and healthy. Hurry up and collect knowledge about fitness and diet!