Continuing to do exercise has many benefits for the body, and there are also many things to pay attention to when doing exercise. In sports movements, the purpose of each movement movement is different. Of course, the functions of these movements are good. I believe there are still people who know what to eat after exercise to build muscle. So, what is the most effective way to eat after exercise to build muscle? Let’s take a look at what to eat to gain muscle!
1. Supplement carbohydrates
Performing heavy-load training will deplete energy, that is, muscle amino acid and glycogen reserves. After heavy training, the body's muscles and other related used cells will be very active, and the body's metabolism will be faster. The muscles after heavy training are in urgent need of repair, and your body is in a state of hunger. Replenish depleted muscle sugar with fast-absorbing sugar.
As training progresses, the body continuously depletes the muscles' glycogen stores. If glycogen stores are too low due to insufficient carbohydrates, it forces the body to change its energy source - using more protein as fuel. However, it will use up your muscles. So be sure to prepare enough carbohydrates.
It is best to eat some simple, quickly absorbed carbohydrates (such as glucose, banana, juice, honey) within one hour after fitness and muscle-building training. Food to help the body recover quickly.
2. Supplement protein
Muscle fibers are mainly composed of protein. If you want your muscles to grow, you must have sufficient protein intake. The repair and growth of muscles after exercise rely on protein. When performing muscle-building training, the muscle fibers are injured. At this time, protein can play a role in repairing the muscle fibers. When the torn muscle fibers are repaired, the muscles will become very thick.
It is recommended to supplement carbohydrates: protein in a ratio of 3:1 immediately after training. Bananas, eggs, whey protein, etc.
In addition to eating immediately after exercise to supplement nutrition,It is also recommended to eat a meal within 2 hours after training. Although post-exercise replenishment can effectively improve carbohydrate synthesis and muscle repair, the body still needs normal and comprehensive nutrition.
3. Replenish body water/salt
If you drink distilled water after training, most of the water you drink will be excreted in the end, and the salt will retain the water, so you can take electrolyte water and salt water. If you train very intensively and sweat a lot, you can Add some salt to food;
Excess water in the body does not mean accumulation of fat, but water intake is very important. According to the cell expansion theory, we believe that muscles grow due to swelling. If you are dehydrated, research shows that the cells may become smaller at this time, so it is counterproductive. , so salt and normal water intake are both important.
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