How to ensure body nutritional needs after fitness training
If you want to control your weight and build a healthy body, you must not only exercise but also control your diet. So, after fitness, how should we replenish nutrition and what should we eat?
The post-training meal is crucial for bodybuilders. When properly consumed, carbohydrates can transform the catabolic state (burning muscles to supply energy) caused by training into an anabolic state (increasing muscle size). Success or failure depends on how you consume your carbs.
Eating carbohydrates after training can promote the secretion of insulin (an anabolic hormone). Insulin plays three important roles in muscle recovery:
1. It can "drive" sugar from carbohydrate foods into muscles to reserve energy for the next training.
2. It can "drive" amino acids from protein foods into muscle tissue to promote muscle growth.
3. Can inhibit adrenocortical hormone (a hormone secreted by the human body during intense training)Pro-catabolic effect.
The average carbohydrate intake is 2-2.5 grams per pound of body weight per day for women and 2.5-3.5 grams for men. To maximize post-training anabolic opportunities, it is best to consume 25% of your total daily carbohydrate intake immediately after training.
After training, ingesting complex carbohydrates and simple carbohydrates in a ratio of 3:1 is beneficial to the rapid and sustained release of insulin and avoids hypoglycemia. Don’t just eat simple carbohydrates, because they are digested the fastest and cause insulin secretion to peak and fall quickly. The side effect is to stimulate the terrible catabolism, because in order to prevent the rapid drop in insulin levels, the body will secrete another hormone that can cause catabolism and destroy muscle tissue.
Heavy training will deplete the muscles' amino acid and glycogen reserves (the latter is the main source of energy during training). As training progresses, the body continuously depletes the muscles' glycogen stores. If glycogen stores get too low, it forces the body to change its energy source - using more protein as fuel. Some protein comes from food, while most comes from muscle tissue.
Post-training protein supplement
The meal after training should avoid ingesting protein foods that are difficult to digest, such as chicken, beef, steak, etc. Instead, choose milk, eggs, high-protein and other easily digestible foods. The purpose of eating at this time is to deliver sufficient amino acids to the muscles and provide raw materials for muscle growth.
