Lin Yuting, a nutritionist at New Taipei City United Hospital, said that eating after exercise does not only take protein, but also carbohydrates should be taken together. It is recommended that carbohydrates and protein be taken in a ratio of 3:1 or 4:1.
Because hepatic sugar is mainly consumed in exercise, which is taken from carbohydrates to be stored in muscles. If you do not take carbohydrates and only eat protein, the body will turn to consume protein in the muscles, causing more serious muscle loss.
Q: Protein feed is concentrated on which meal after fitness, which is easier to grow muscle?Lin Yuting suggested that protein intake should be distributed evenly to each meal, and not to concentrate on the meal after fitness. In addition, people who consume too much protein or eat only one protein can easily cause physical burden.
Fitness coach Zhou Qing'an said that a balanced diet is the most important standard for fitness. For example, the protein intake of general humans is 0.8g to 1.2g/kg, and fitness students can reach up to 2g/kg, but most people will not be so careful and actuarial, or just buy chicken breasts to eat, which will easily exceed the amount.
Q: What does the "golden supplement period" after sports mean? What foods are recommended to eat?Beginners in fitness usually have a myth, thinking that after working hard to eat immediately, the hard work of fitness will be paid for in vain. However, Zhou Qingan said that in fact, sports have a "golden supplementary period". From the second half of the hour to 1 hour, it is the most complete golden time for the body to absorb and nourish. At this time, muscles need carbohydrates and protein. If you don't eat it because you are afraid of increasing fat, it will reduce muscle mass. He suggested that after exercise, he could eat bananas and chocolate milk to supplement his food.
Q: Can fasting exercise consume more fat?Some people think that fasting exercise can consume more fat, but nutritionists do not recommend that fasting exercise will leave the body in a hypoglycemia state, which is prone to danger. Lin Yuting pointed out that the amount of fat consumed is related to the strength of the exercise. She recommends eating some liquid foods that are easier to digest before exercise, such as bean paste, milk, etc.
Q: Many people recommend that fitness workers eat boiled meals, which can reduce the heat and ingestion. Is it suitable for everyone?Commonly seen by beginners in fitness, in addition to only taking protein, which can easily cause problems in the kidneys, it also includes the "boiled meal" diet. Lin Yuting does not recommend that fitness workers eat water and boiled meals. Although the heat is lower than the average diet, because food is not cooked with oil, it is easy to consume too little fat, which will lead to fat-soluble nutrients that cannot be absorbed, and will also affect neurotransmission and hormone resonance, resulting in poor nutrition and hormone imbalance.
Zhou Qing'an believed that "it is a bit painful to eat boiled meals for every meal." It is true that some students will eat boiled meals at first, but the power of exercise will decrease, and the heat required by each person is different, so he does not recommend boiled meals for every meal. In addition, oil is also a ring for strength training. It is recommended to supplement oil, such as linseed oil, fish oil, etc.
Q: What is carbon circulating diet? How to use it for fitness workers?The so-called carbon circulating diet (carbohydrate circulating diet) refers to determining the amount of carbohydrate intake according to the training strength. Zhou Qing'an said that when performing low-strength exercise, the training unit is smaller, and at this time you can take less carbohydrates to make the body burn more fat; when performing high-strength exercise, more carbohydrates can be supplemented to promote muscle growth.
However, before using carbon circulation, it is recommended to consult a professional fitness coach. You must understand the amount of heat consumed by food selection and individuals in a day. In addition to the energy required for basic elimination, you must also calculate the amount of heat that exercise and other activities may be consumed, and then adjust it according to the goals of muscle building or fat loss.