How to replenish nutrition after fitness

Recently, more and more people have begun to pay attention to fitness exercises. We must develop good fitness habits every day, which can effectively help us better improve our own immunity and resistance, and avoid the invasion of many unnecessary diseases. However, the issue of how to supplement nutrition after fitness requires our special attention. Let us learn about how to supplement nutrition after fitness.

Fitness is naturally good for the body, and dietary nutritional supplements after fitness are also very important. The meal after health care is very important for people after health care. When the right amount of carbohydrates is consumed, the breakdown metabolism caused by training can be changed to an anabolism metabolism.

Insulin plays three important roles in the muscle recovery process:

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 and promote muscle growth.

3. It can inhibit the catabolic effect of adrenal cortex hormone (a hormone secreted by the human body during high-intensity training).

The average carbohydrate intake for women is 2-2.5 grams per pound of body weight per day, and for men is 2.5-3.5 grams. In order to maximize the opportunity for post-workout anabolism, it is best to consume 25% of your total daily carbohydrate intake immediately after working out.

After working out, consuming complex carbohydrates and simple carbohydrates in a 3:1 ratio facilitates rapid and sustained release of insulin and avoids hypoglycemia. Don't just eat simple carbohydrates, as they are digested the fastest and cause insulin secretion to peak and then drop quickly. The side effect is the stimulation of 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 depletes muscle amino acid and glycogen stores (the latter being the primary source of energy during training). As training progresses, the body continues to deplete muscle glycogen stores. If glycogen stores are too low, the body is forced to switch energy sources and use more protein as fuel. Some protein comes from food, but most comes from muscle tissue.

It should also be pointed out that when supplementing protein after fitness, you should avoid consuming protein foods that are difficult to digest, such as chicken, beef, steak, etc., and instead choose easily digestible foods such as milk, eggs, and high-protein foods. The purpose of diet at this time is to deliver sufficient amino acids to the muscles to provide raw materials for muscle growth.

It is very important to know more about how to replenish nutrition after fitness, which can effectively help our body meet its needs. At the same time, we must pay attention to the choice of fitness exercises. Knowing more about some sports that are suitable for us can achieve better fitness results. I hope the above content can be of some help to everyone.