Dr. Scott (resident of rehabilitation department, Chang Gung Memorial Hospital, Linkou) has finished his exercise. Do you want to eat? I'm hungry after exercise. Do you want to be harder? Do you want to eat? What can I eat? This article wants to dispel everyone's doubts! I am often asked: I am hungry after exercise. Will eating be absorbed faster at this time? Will they all get fat? What should I eat? "After the exercise, do you want to eat?" This is a big question! Let me explain to you briefly: just like a car has a fuel tank, the fuel (liver sugar) needed by human muscles is stored in cells for a rainy day. No matter swimming, running, playing basketball or retraining, as long as it is above moderate intensity and makes people feel breathless, it will consume more or less the fuel (liver sugar) in the muscles. If you don't supplement nutrition after exercise and the liver sugar in your muscles is insufficient, you will continue to feel tired. In a short time, your sports performance will not be as good as usual, just like driving without refueling. Next time you hit the road, you won't drive! If you are used to exercise on an empty stomach, or a fanatic who exercises every day, supplementing carbohydrates after exercise can help you recover from fatigue faster. The research of carbohydrate supplement fuel and protein repairing muscle found that the muscle was under pressure and slightly injured after exercise. At this time, if you add some protein and provide the necessary materials for muscle repair, you can slow down or even reverse the process of protein loss. 200 1 The research published in the American Journal of Endocrinology and Metabolism also tells us that supplementing nutrition immediately after exercise can promote the synthesis of protein to three times as much as usual. If you want to accelerate muscle recovery, it is an ideal habit to eat some foods rich in protein after exercise. In 2006, Canadian scholar John Berardi discovered six cyclists. After 60 minutes of training, they were given: protein+carbohydrate supplement-carbohydrate-zero calorie placebo.
As a result, they found that, on the premise of equal calories, carbohydrate supplementation with protein can promote the increase of liver sugar more than carbohydrate supplementation alone. In the picture below, we can see the effects of three different nutrients on supplementing intramuscular liver sugar; The unit of glycogen is mmol/L, that is, how many micromoles of glycogen molecules are contained in each liter of muscle. You may as well ignore this difficult term. It is obvious from the chart that protein is better to eat with carbohydrates! How to eat after exercise? To sum up, after moderate-intensity exercise (such as jogging, swimming, or any kind of exercise that will make you a little breathless and can't finish a whole sentence), you should supplement nutrition. After exercise, muscle cells will open channels on the cell membrane to meet the sugar in the blood, so as to replenish the depleted sugar reserves in the liver. At this time, it is good to eat carbohydrates and increase the sugar in the blood. In addition, carbohydrates can improve insulin secretion and prevent muscle decomposition after exercise-that is, they can inhibit muscle protein loss caused by minor injuries after exercise. At this point, let's talk about how to actually implement it: when to eat? Friends who exercise on an empty stomach (more than 4 hours from the last meal) should supplement nutrition as soon as possible after exercise; If it is less than 4 hours before the last meal, try to supplement it within 2 hours after exercise. If you exercise right after the last meal, it doesn't matter if you don't even need to replenish calories after exercise. What to eat? If the main purpose is to "gain muscle" or "restore physical strength", then carbohydrates should be mainly sugars that can be quickly digested and absorbed (sucrose and fructose are good), and you can drink sugary drinks and eat a biscuit or bread if you want. If you want to lose fat, you'd better choose high-fiber fruits and vegetables as the source of carbohydrates. In protein, the principle of animal or "high-quality" plant protein is as far as possible, and whey, eggs, dairy products, meat and beans are all good sources. If it happens to be the meal time, it is certainly a better choice to have a balanced dinner. -gain muscle or restore physical strength: sugar, sugary drinks, biscuits, bread+animal or high-quality plant protein that can be quickly digested and absorbed. -Fat reduction: high-fiber fruits and vegetables+animal or high-quality plant protein. How much to eat? It depends on personal goals and eating habits. If your training goal is to participate in sports competitions, or to gain weight by building muscles, then 0.8g carbohydrate and 0.4g protein per kilogram of body weight should be a minimum standard. For example, if a 70kg adult wants to grow muscles, he must consume at least 56g of carbohydrates and 28g of protein after exercise. On the contrary, if losing weight is your goal, then 0.4 grams of carbohydrates and 0.2 grams of protein per kilogram of body weight should be quite sufficient. Therefore, if a 70kg adult's goal is to lose weight, he will consume 28kg of carbohydrates and 14g of protein after exercise. -Competition or muscle gain: 0.8g carbohydrate +0.4g protein per kg body weight-Weight loss: 0.4g carbohydrate +0.2g Dr. protein Scott 1 min is a principled suggestion for some nutritional supplements after exercise, but it is by no means a "golden rule" applicable to everyone. We should know that sports nutrition is a highly customized knowledge, and everyone has their own unique physiological characteristics, so we need to experiment and adjust slowly to master the most ideal diet strategy. Readers can take these principles as a starting point and slowly try, record and adjust their direction. I hope this article dispels readers' doubts, so that when you are hungry after exercise, you don't have to work hard anymore! What can I eat after exercise? One-minute nutritional supplement suggestion-if you want to "gain muscle", take a 70kg male reader as an example, consider the following food choices to temporarily meet the needs of muscle repair. To tell the truth, most foods in convenience stores are low in fiber and lack of protein. Not many of them meet the standard. However, the following are your choices for your reference. /Banana 1+800cc milk (You read it correctly, the protein content of milk is actually not high, so you need to drink a lot! )/medium-sized sweet potato 1 strip +4 tea eggs/1 chicken leg sandwich (if you need to lose fat, avoid it, toast is refined starch! Eating out is based on the principle of high fiber, high protein and low processing. /Chicken leg lunch: Chicken legs can provide enough protein, and white rice should be eaten according to personal size and goals; Of course, the more high-fiber vegetables, the better. /Buffet: You can choose relatively healthy ingredients, which is also Scott's "Eating Out Oasis". Holding a palm-sized lean meat with a bowl of white rice can meet the above nutritional needs, and the more vegetables, the better. /Barbecued rice and bento: I don't think these are the healthiest choices, but in terms of nutritional value, they can provide enough protein and carbohydrates. If the amount of starch is not too much, it can really help you through the recovery period after exercise. One-minute nutritional supplement suggestion-For a 70kg male reader who wants to lose weight, the following food suggestions can be considered after exercise. Convenience store/1 apple +400cc milk/sweet potato 1 strip +2 tea eggs/whey protein is a high-quality source in protein. After exercise, it is quite ideal to carry one dissolved in water in a small container and then mixed with high-fiber fruits as a carbohydrate source. Whey protein drinks and high-fiber fruits (such as pineapple, grapefruit, Liu Ding, etc. ) or the principle of high fiber, high protein and low processing. /Chicken leg lunch (half): As mentioned above, chicken legs can provide enough protein, so it is not recommended that you eat half a chicken leg. After all, protein is a nutrient that is "relatively not easy to gain weight", but it is best to eat half of white rice! /buffet, barbecue rice, lunch: with the above principles, you can lose half your weight. But I want to remind you that nothing can help you gain muscle and lose fat better than a balanced meal. The above examples are for "emergency supplement" only! Buffet (palm-sized lean meat with a bowl of rice. The more vegetables, the better. ) chicken leg lunch (eat according to your body and goals. The more vegetables, the better. ) Chicken leg lunch (chicken 1, half of white rice. ) This article is taken from Dr. Scott's slimming class in Zhong Jian/Dr. Scott (resident of rehabilitation department of Linkou Chang Gung Memorial Hospital)/Sancai Culture.