Supplement nutrition, repair muscles and replenish energy after exercise.
In fact, when we exercise, our body's energy is consumed and our muscles are torn and damaged. Therefore, even if the purpose of exercise is to reduce fat, not to grow muscles, you should eat and supplement nutrition after exercise, so as to repair muscles, avoid further loss and supplement the energy consumed by exercise.
Eating only protein after exercise can help to reduce fat, but it can't restore fatigue.
However, since it is to lose weight, you can't eat casually after exercise, and supplementing nutrition is also a trick! Yang Zhexiong, a sports nutritionist, said that generally speaking, after the exercise aimed at reducing fat, protein-rich foods can only be supplemented, such as low-sugar or sugar-free soybean milk, low-fat or skim milk, sugar-free yogurt and other drinks, and then accompanied by tea eggs, steamed tea bowls and other foods. (But it is not recommended to eat foods rich in fiber immediately, so as not to affect the absorption rate of protein. )
If people with low exercise intensity want to lose fat, they can only supplement a diet rich in protein after exercise, but they should pay attention to whether they have chronic fatigue. It should be reminded that this protein-based diet is more suitable for people who don't exercise every day, otherwise it may lead to poor recovery and chronic fatigue.
This is because exercise mainly consumes glycogen (carbohydrates as energy) in muscles, while sugar-free soybean milk is rich in protein and low in sugar, which is completely protein. It can promote the secretion of growth hormone, increase the concentration of amino acids in blood, and help prevent muscle loss. However, it is difficult for sugar to provide enough energy for muscle filling and recovery quickly, so the effect of restoring fatigue is not ideal.
For people who do a lot of exercise, if they only supplement food rich in protein after exercise, their recovery may be poor. It is suggested to supplement carbohydrates in an appropriate amount to reduce fat and restore fatigue. In detail, the fat-reducing diet after exercise can be divided into two types according to different nationalities:
1. Ethnic groups with a lot of exercise
It means that the exercise reaches a certain intensity, or about 1 hour every day. Because this ethnic group consumes a lot of energy, it is necessary to supplement enough carbohydrates except protein, so as to reduce fat and restore fatigue. It is suggested that the ratio of carbohydrate to protein can be controlled at 3: 1 or 4: 1.
Nutritionist Yang Zhexiong said that on the whole, although this diet can restore fatigue, the effect of losing weight and fat is not necessarily the best, but as long as the daily calories are properly controlled and the calories are in a negative balance throughout the day, you can still lose weight and fat smoothly.