Fitness is naturally good for the body, and nutritional supplement after fitness is also very important. A meal after fitness is very important for people after fitness. Proper carbohydrate intake can change the catabolic state caused by training (burning muscles to supply energy) into anabolic state (increasing muscle volume).
2. Amino acids in protein food can be "driven" into muscle tissue to promote muscle growth. 3. It can inhibit the catabolism of adrenocortical hormone (a hormone secreted by human body during intensive training).
Generally speaking, the intake of carbohydrates is 2-2.5g per pound of body weight for women and 2.5g-3.5g for men. In order to make full use of the opportunity of anabolism after fitness, it is best to arrange 25% of the total carbohydrates every day to be eaten immediately after fitness.
Intake of complex carbohydrates and simple carbohydrates in the ratio of 3: 1 after exercise is beneficial to the rapid and lasting release of insulin and can avoid hypoglycemia. Don't just eat simple carbohydrates, because they are the fastest to digest, which makes insulin secretion peak and fall back soon. Its side effect is to stimulate terrible catabolism, because the body will secrete another hormone to prevent the rapid decline of insulin level, which will lead to catabolism and destroy muscle tissue.
Heavy training will exhaust the reserves of amino acids and glycogen in muscles (the latter is the main energy source during training). With the progress of training, the body constantly consumes the glycogen reserves of muscles. If glycogen storage is too low, it will force the body to change the energy source-use more protein as fuel. Protein comes partly from food and mostly from muscle tissue.
Protein should avoid indigestible protein foods, such as chicken, beef and steak, and choose digestible foods, such as milk, eggs and high protein. The purpose of eating at this time is to deliver enough amino acids to muscles and provide raw materials for muscle growth.