Fitness experts will pay more attention to supplementing with protein powder after working out, in order to achieve better muscle-building effect. Protein provides nutrients for the body's muscle growth, and energy supplementation also needs to be converted into carbohydrate Finish.
The role of supplementing carbohydrates:
1. Improve the effect of our muscle-building training. During exercise, our muscles are torn due to strength training. Protein supplementation after exercise provides nutrients for muscle repair, while carbohydrates provide energy for muscle repair.
2. Appropriate intake of carbohydrates will increase blood sugar and increase insulin secretion, so that our body's nutrients can be better transported to the muscles that need repair.
3. Fitness makes our basal metabolism stronger, and the body requires more energy to function. Replenishing carbohydrates in time will replenish the body's sugar and provide metabolism with more energy.
How to supplement carbohydrates?
Carbohydrates are divided into simple carbohydrates and complex carbohydrates. Simple carbohydrates can be absorbed directly, while complex carbohydrates need to be absorbed slowly by the body, but their energy supply is more sustainable.
So what should we add?
1. Eat a good meal. Whole grains, potatoes, oats, black rice, etc. are all good choices.
2. Eat more fruits and vegetables. Fruits contain vitamins and carbohydrates, and some are rich in dietary fiber. They are a better source of carbohydrates.
If the exercise intensity is relatively high, you can choose to add a meal
For snacks, you can choose dairy products such as yogurt and cheese, and pair them with fruit bread for a more balanced nutrition.
What should I eat after exercising at night?
The nutrients we supplement must be easy to absorb. If energy is accumulated, it will cause obesity. It is recommended to supplement nutrients before 21 o'clock. If it is too late, do not eat. It is better to choose refined carbohydrates for dinner.
Via: Image and text source network If there is any infringement, please inform us to delete it
Related links: Carbohydrate Calculator