How long to eat after working out
Generally, you should have two meals after training. One meal within 60 minutes, and the main meal after 60 minutes.
1. The 60 minutes after training is called the golden period of nutritional supplementation.
Seize the 60 minutes after training. The opportunity to aid your muscle building efforts is crucial
, Not only are your muscles very hungry for protein and carbohydrates at this time, but your entire metabolic mechanism is also in a golden period:
, A large number of nutrients can be delivered directly to muscle cells with priority and speed, and nutrients can quickly avoid entering fat cells.
So, the best thing you can do at this time is to arrange to eat immediately after training (1-30 minutes is best). Some people will start to supplement nutrition at the end of training. !
After training: Immediately consume 30g of fast-absorbing protein (such as whey protein) and 30g of fast-absorbing carbohydrates. This can quickly promote muscle recovery and growth, and at the same time increase insulin levels. Insulin can push amino acids and glycogen into muscles faster, promote testosterone release, and hinder catabolism.Release of the metabolic hormone cortisol.
Dinner in 2.60 minutes
After you take in food immediately after training, rest for 1 hour and then eat the post-training meal. Research shows that this meal should be high in protein and carbohydrates to promote muscle growth. Consume 30-50g of lean protein such as beef, chicken, eggs, seafood or dairy products, and 60-100g of slow-absorbing carbohydrates such as sweet potatoes, oats, whole wheat bread, brown rice, etc.
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