Can eating noodles for fitness increase muscles? For people who gain muscle, eating noodles after training is a good way. The glycogen reserve of human body is not much, and the average trainer can be around 500 grams. In the face of general moderate and high intensity training, glycogen can be consumed in a complete training process.
When the car is short of gasoline, it needs to be refueled, so the energy stored in our muscles also needs to be replenished when it is insufficient, and carbohydrates can quickly achieve this replenishment effect.
Because carbohydrates can cause blood sugar fluctuations, especially high Gi carbohydrates that are easily absorbed, when blood sugar is too high, insulin will come out to do things. The biggest function of insulin is synthesis, which will transport blood sugar to fat cells and muscle cells. If there is a serious shortage of glycogen in our muscle cells at this time, then the body will give priority to supplementing muscle cells, so it will be absorbed by muscles more and will not cause the problem of excess calories.
Therefore, eating noodles after fitness, whether it is to gain muscle or lose fat, is a good way, because noodles are high in Gi, and because fine processing is more conducive to human absorption.
Of course, after exercise does not mean that you can eat a lot of noodles at will. The human body's ability to store glycogen is limited. If you eat too much carbohydrate, it is easy to cause excess energy to be transported to fat cells. Studies have shown that eating 0.8 grams of carbohydrate per kilogram of body weight after exercise is a good proportion, which can just be absorbed and utilized by the body.
Six recognized muscle-building foods 1, boiled eggs
There are many ways to make eggs, and boiled eggs have the highest nutrition. Fried eggs absorb calories from fat, while boiled eggs have dozens of calories and are rich in protein, which will be decomposed into amino acids after ingestion. Amino acids contribute to the synthesis of body muscles. Eating a boiled egg before and after breakfast and training is an ideal way to supplement food!
2, deep-sea fish
Deep-sea fish is rich in protein and healthy fat needed by human body, which not only contributes to muscle synthesis, but also supplements collagen, which helps to nourish skin, replenish brain and improve memory, and will not be converted into body fat accumulation, so it is the first choice food for muscle gain. Usually you can choose hairtail, tuna, catfish, eel and so on.
3. Chicken breast
Chicken breast is the part with the lowest fat content in chicken. 100g chicken breast has a calorie of 105 kcal, with a high protein content. Many bodybuilders will choose chicken breast as the choice of muscle-building meal, because compared with beef, chicken breast is affordable and belongs to the food with high cost performance.
4. Sweet potato
Sweet potato is a kind of compound carbohydrate staple food, which can replace rice and noodles, because it is rich in dietary fiber and has a strong satiety, which can slow down the rise of blood sugar and has a very good effect on scraping fat and increasing muscle.
Sweet potato can increase enough carbohydrates for the body and is not easy to cause obesity. It can provide glycogen in training, promote body repair and improve sports performance. You can eat sweet potatoes instead of rice 2-3 times a week and eat coarse grains, which will help improve the fitness effect!
5. Broccoli
Broccoli is a favorite vegetable for bodybuilders. Broccoli is rich in dietary fiber, contains a variety of minerals, has a strong satiety and antioxidant function, which not only helps to gain muscle and reduce fat, but also helps you to maintain beauty and fight cancer. Broccoli can be made in a variety of ways, and it tastes delicious. Do you still miss it?
6.avocados
Avocado is a kind of fruit rich in unsaturated fat, and its fat is beneficial to health. It is an essential nutrient during muscle gain and can promote muscle synthesis and growth. Avocado has a high fiber content, which can provide satiety and is a golden ingredient for fitness people!