In addition to whey protein, nuts are also rich in micronutrients such as vitamin E and magnesium, which can reduce the pain after exercise and prevent cramps. So nuts and whey are the key to exercise supplement!
This time, nutritionists use the concept of "lazy bag" to share with you more about the sports efficacy of whey protein and nuts!
First, review the principle of supplementing before and after exercise. Before exercise, it is recommended to eat some small foods that can slowly replenish blood sugar, such as meal packages and biscuits, and the calories should not exceed 100 calories. In terms of post-exercise supplement, the sooner the better. According to the two purposes of gaining muscle or reducing fat, the demand for carbohydrates and protein will be different:
Reduce fat: The key point is to reduce carbohydrates, so you can eat some protein foods after exercise, such as drinking whey protein, eating chicken breast or tea eggs, and supplementing calories with protein, but you won't get carbohydrates.
Muscle gain: carbohydrate is the main ingredient, supplemented by protein, and the calorie ratio of carbohydrate to protein is 2 ~ 4: 1. You can drink whey containing sugar, or eat yogurt with 1 fruit, such as a banana, which can have enough calories and a good ratio of carbohydrates to protein.
(Source: provided by nutritionist Lin)
The classification of whey protein and the correct dosage of whey protein can provide protein with muscle repair, which has become the first choice for sports supplement to protein in recent years. Whey protein on the market can be roughly divided into three types: concentration, separation and hydrolysis. Concentrated whey contains about 70-85% whey protein, while separated whey contains more than 90%. Hydrolyzing whey is to decompose whey protein into small molecular amino acids with enzymes, and the absorption rate is much higher than that of concentrated whey. So if you want to replenish whey quickly, hydrolyzing whey is a good choice.
Do you need to take a lot of protein to help your muscles grow after exercise?
(Source: provided by nutritionist Lin)
It was found that when protein supplemented "0.25g/kg body weight" after exercise, it would have the best muscle synthesis efficiency, even if he ate more, it would not be more effective. Take 50kg girls as an example. The protein that needs to be supplemented after exercise is about 12g, which is equivalent to whey protein 15g in the market, while 25g of whey protein is enough for 80kg boys. (Recommended reading: Exercise, diet, right? Eat smart after exercise and speed up weight loss? )
In addition to adequate intake, it is also important to replenish time. The sooner you supplement after exercise, the better. It is recommended to replenish it within 30 minutes, no later than 1 hour, to achieve the best effect!
Eating nuts can accelerate the goal of gaining muscle and reducing fat. Because exercise is often accompanied by "destruction" and "repair", "destruction" comes from the increase of oxidative stress, leading to inflammation and muscle soreness. These will not only affect sports performance, but also reduce the intensity, time and frequency of our sports. For example, "iron legs" may make us unable to exercise for several days, which will certainly hinder us from achieving the goal of gaining muscle and reducing fat!
(source: pixabay)
Nuts contain vitamin E, which can avoid muscle injury and accelerate recovery. It is found that vitamin E supplementation can reduce oxidative damage during exercise, thus reducing muscle injury and inflammation during exercise and improving exercise intensity and frequency. However, according to the national nutrition survey, the intake of vitamin E is only 60% of the recommended amount, so it is easy to cause inflammation when we exercise in the absence of vitamin E. Therefore, for sports groups, vitamin E is the most urgent need to supplement. (Recommended reading: Eating nuts has many benefits, and it can keep you in shape.)
(Source: provided by nutritionist Lin)
Vitamin E contained in nuts not only helps to supplement exercise, but also scholars have found that a low-calorie diet combined with eating more walnuts (15% of the total calories, about 30-40 grams of nuts for 50 kg girls) can promote weight loss. This result is very suitable for people who are reducing fat to follow suit, replacing some calories in daily life with nuts to help achieve the purpose of reducing fat and losing weight.
(Source: provided by nutritionist Lin)
Because any exercise may cause muscle soreness, and many people want to achieve a bodybuilding posture and standard weight regardless of aerobic or resistance exercise, eating nuts during exercise is not limited to any form of exercise, nor is it limited to "sports day". Eat enough nuts on weekdays to maintain adequate nutrition!
Whether you gain muscle or lose fat, you need to get "enough" vitamin E from protein and nuts after exercise to repair damaged muscles and accelerate recovery.
As a sports group, you can simply mix nuts with whey protein to make whey nut drinks, or there are "high protein cereal nut bars" or "whey protein nuts" on the market. These are all good choices for you to eat protein and nuts at the same time, and you can also supplement minerals and high-quality oil while eating nuts, which will help to achieve the exercise effect.
It is also suggested to match other foods according to your own weight, exercise intensity and goal to achieve the purpose of increasing muscle and reducing fat. Finally, don't forget that nuts are rich in high-quality oil, but you must buy nuts with safety history and nitrogen-filled packaging to ensure that the oil is not oxidized and buy the freshest nuts.
(The writer of this article is nutritionist Lin.)