Breakfast Breakfast is a good time to supplement your body energy with complex carbohydrates. After fasting for one night, blood sugar level is relatively low, and muscle glycogen content is also very low. At this time, the intake of carbohydrates in the body will give priority to glycogen that the body lacks, so it is unlikely to be stored as fat. At the same time, it can start the metabolism of a day and maintain the continuous output of energy.
Suggestions for breakfast carbohydrate selection:
Recommend compound carbohydrates: brown rice, oats, corn, sweet potato, purple potato, and a little fruit with low sugar and high fiber is the best.
Recommended amount of fat reduction: complex carbohydrates are about the volume of your fist, and fruit is about half the volume of your fist.
After training, whether it is resistance training or aerobic training, you should take carbohydrates immediately instead of not eating them.
During fat reduction, calorie consumption is greater than intake, which is also one of the important tasks to maintain our muscles to the greatest extent. Otherwise, it will soon enter the platform period because of the decline of lean body weight. Making good use of carbohydrates after training can help us achieve the goal of keeping lean body weight to the greatest extent.
After high-intensity training, glycogen will be consumed and exhausted to some extent, and protein in muscle will also be decomposed. At this time, the intake of carbohydrates with high glycemic index will increase blood sugar and stimulate insulin secretion, thus creating a high anabolic environment and helping to accelerate the synthesis of glycogen and amino acids.
At the same time, after high-intensity training, the sensitivity of muscle cells to insulin is enhanced, and the glucose transporter GLUT-4 in muscle cells becomes active. Carbohydrate intake flows more to muscle cells than to fat cells. Carbohydrate is more about repairing damaged muscle tissue, which will not only be stored as fat, but also help to maintain your lean body weight. If the basal metabolic loss is reduced, your fat-reducing efficiency will increase.
During the whole fat reduction period, coupled with high-intensity training, the stress level in the blood increased, and the stress hormone cortisol was at a relatively high secretion level. At this time, the intake of carbohydrates with high glycemic index can quickly restore physical strength, and is also conducive to the recovery of cortisol to the normal range, alleviating the physical pressure in the process of fat reduction.