Eliminate fatigue after exercise! Eat carbohydrates to supplement liver sugar
Wang Siheng, a rehabilitation doctor at Linkou Chang Gung Memorial Hospital who is famous for running the Facebook fan group "One Minute Fitness Classroom", mentioned in his book "Dr. Scott's One Minute Zhong Jian Slimming Classroom" that just like a car has a fuel tank, glycogen, the fuel needed by human muscles, is stored in cells for a rainy day. No matter what kind of exercise, as long as the intensity is moderate and people feel breathless, it will be consumed in muscles to some extent.
If you don't supplement nutrition after exercise, the liver sugar in your muscles will be insufficient, which will make your fatigue last. At this time, it is recommended to supplement carbohydrates in moderation after exercise. After exercise, muscle cells will open channels on the cell membrane to meet the sugar in the blood. At this time, the intake of carbohydrates can increase the sugar in the blood, which is exactly what muscle cells need, and can help supplement some "fuel" to the exhausted liver sugar reserve. In addition, carbohydrates can also increase insulin secretion and reduce the loss of muscle protein.
If you don't supplement nutrition after exercise, the liver sugar in your muscles will be insufficient, which will make you feel tired continuously. Supplement protein to repair the damaged muscles after exercise.
Besides carbohydrates, protein is also a necessary nutritional supplement. The muscles after exercise are compressed and slightly injured. If we supplement some protein and provide necessary materials for muscle repair, we can slow down or even reverse the loss of protein.
In addition, Canadian scholar John? The research published by John Berardi in 2006 also mentioned that under the premise of equal calories, supplementing carbohydrate and protein at the same time after exercise can promote the increase of liver sugar more than supplementing carbohydrate alone.