Sports nutritionist: Drinking "sugary" soybean milk after exercise is better for muscle gain! In recent years, many people want to shape their loose fat into a tight and symmetrical figure after the European and American fitness atmosphere blows up. In addition to regular training, diet repair after exercise is also the key! However, how to eat and drink is really effective?
Carbohydrate+protein = a good helper for building muscles. In order to increase muscles, many bodybuilders will carry out weight-bearing training, which is a fast and effective exercise in a short time. The energy consumed in the process is mainly glycogen in muscle, but it belongs to a kind of carbohydrate. Therefore, carbohydrate and protein needed for muscle growth should be specially supplemented after exercise. According to Yang Zhexiong, a sports nutritionist, you can eat some root foods with high GI value after exercise, such as toast, yam and potatoes. , or fruit foods with low sugar content to supplement carbohydrates. We also need to supplement high-quality protein, such as soybean milk, meat, eggs and milk. To supplement protein. Although soybean milk is a quick and readily available muscle enhancer, drinking "sugary" soybean milk is more effective!
Although many people think that sugar-free soybean milk is healthier, sugar-free soybean milk is rich in protein, which can help muscle growth, but the carbohydrate content that induces insulin secretion is insufficient, and insulin is a hormone synthesized in the body, which can promote muscle repair and production. Therefore, it is not enough to have protein for long muscles, but also a proper amount of carbohydrates. Therefore, if the goal of exercise is to increase muscles, it is recommended to drink sugary soybean milk rather than sugar-free soybean milk. But at the same time, you can drink low sugar to avoid getting fat because of high sugar.
Carbohydrate+protein = a good helper for muscle training? Wellandgood mentioned above, weight-bearing training will consume carbohydrate glycogen in muscles, which is a part that sugar-free soybean milk is difficult to supplement, and it is easy to feel tired when the liver sugar in the body is insufficient, so the effect of relieving fatigue by drinking sugar-free soybean milk alone will be slightly worse, especially for people who exercise or exercise a lot every day. If you only drink sugar-free soybean milk after each exercise, you may not be able to effectively recover from fatigue. If you really want to drink sugar-free soybean milk, it is recommended to eat with a banana.
Seize the prime time to supplement the food that usually consumes a lot of nutrition after fitness, which can help build muscles and repair muscles, but it is also important to eat before fitness. Before fitness, our muscles need energy to function. However, we can get enough energy by eating proper carbohydrates, such as low-sugar soybean milk. At the same time, our muscles and blood cells need to be supplemented with protein to provide oxygen and other nutrients. However, in the process of exercise, not only will the heat be burned in an instant, but the metabolism will gradually increase in the following 1 ~ 2 hours. Therefore, it can be said that an hour or so after fitness is the prime time for eating. At this time, the calories eaten tend to be used to replenish energy and repair muscles.
Seize the golden time to supplement protein Finally, although many bodybuilders will have the habit of drinking high protein to gain muscle, although this way will help to achieve the goal of rapid muscle gain, don't forget to make more use of natural food to supplement the required nutrition, so as to intake the vitamins and minerals needed by the human body at the same time, which can not only gain muscle, but also take care of health.