Many people have a misunderstanding that they don't eat or eat carbohydrates after exercise! I'm afraid eating after exercise will make me sweat for nothing. Eating in moderation after exercise will not sweat in vain!
So why take fast carbon and protein after exercise?
1, help muscle synthesis/prevent muscle loss.
Intake of protein (meat, eggs, milk, soybeans) after exercise can provide the body with raw materials for repairing muscles;
Eat fast carbon (white rice, white steamed bread, fruit juice, etc. ) can stimulate the secretion of insulin, but also quickly replenish glycogen reserves digested during exercise and relieve fatigue.
2, fat loss is indispensable for carbohydrates!
If you don't eat carbohydrates after exercise, you will break down muscle protein to provide energy, which will lead to muscle loss → basal metabolism decline → fat loss becomes more and more difficult. It is more laborious to exercise at this time, but the effect is very small.
3. What is the appropriate intake?
Add 0.5g/kg fast carbon within 30 minutes after exercise. For example, 60kg body weight, supplemented with 60x0.5=30g carbohydrate.
Whether your goal is to lose fat, gain muscle and strength, you should not only eat protein after training, but also eat carbohydrates in moderation!