After strenuous exercise, the sugar in muscle and liver is seriously lost or even negatively balanced, and insulin is extremely sensitive. Therefore, if protein and carbohydrates are quickly supplemented at this time, all nutrients will be concentrated to replenish and repair muscle fibers, and will not be converted into fat. The 65,438+05-30 minutes after exercise is called the "golden window", so whey protein and simple carbohydrates (if it is juice or fruit) are the main supplements after exercise (other foods or protein can't be absorbed quickly, which means wasting time).

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