Many friends often ask what should I eat before training? What should I eat after exercise? Today we will tell you simply and clearly. How to replenish energy before and after training.
First of all: The half-hour window period after training is very critical. Its purpose is to allow you to replenish the energy consumed during training and also provide raw materials for muscle growth. If you are in the fat loss period, you cannot ignore nutritional supplements during the window period, because muscle recovery can ensure that your muscles are not lost and are perfectly maintained. If you don't know what to add, follow these guidelines:
Snack before training:
Purpose: Reduce muscle breakdown, provide sustained energy, and reduce the secretion of cortisol.
To get you through intense training, you need fuel, and foodThings are your fuel. Before you lift weights, be sure to consume an appropriate amount of high-quality protein and carbohydrates.
We recommend a pre-training snack 60-90 minutes before training and containing 0.5 grams of carbohydrates and protein per kilogram of target body weight. For example, a target weight of 70 kilograms requires approximately 35 grams of carbohydrates and 35 grams of protein.
Protein sources: Such as chicken, fish, lean beef, egg white, etc. Carbohydrates are best low-glycemic, such as oats, brown rice, sweet potatoes, etc.
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