Precise design of dietary guidelines for post-training fitness exercises

A meal after training is crucial for bodybuilders. When taking appropriate carbohydrates and proteins, the catabolic state caused by burning muscles during training can be transformed into an anabolic state, that is, increasing muscle volume.

　　　Carbohydrate supplementation after training

　　　Intake of 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 food into the muscle to reserve energy for the next training.

　　2. It can "drive" amino acids from protein food into muscle tissue and promote muscle growth.

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

　　　Carbolic Intake of water compounds per kilogram per day. In order to maximize the chance of anabolic after training, it is best to arrange 25% of the total carbohydrate per day to be eaten immediately after training.

　　After training, intake of complex carbohydrates and simple carbohydrates is conducive to the rapid and long-lasting release of insulin and can avoid hypoglycemia. Do not just intake simple carbohydrates, because they digest the fastest and make the secretion of insulin peak and fall back quickly. The side effect is to stimulate the terrible catabolic, because the body will secrete another hormone in order to prevent the rapid decline in insulin levels. This hormone can lead to catabolic and damage muscle tissue.

　　Simple carbohydrates (such as sugar): are composed of single or disaccharide units, and milk, fruits and some vegetables contain simple carbon. Hydrogen, however, the main source of simple carbohydrates for people to consume is added sugar and processed foods.

Complex carbohydrates (such as starch and fiber): are composed of a chain of sugar units. Compared with simple carbohydrates, the body needs to use more steps to break down starch. The fiber is more complex, so that the body cannot absorb it at all. Cereals or foods processed from them contain complex carbohydrates, such as potatoes, corn, cereals, bread and macaroni.

Protein supplementation after training

> Large load training will deplete the muscle's amino acids and glycogen reserves (the latter is the main source of energy during training). As the training progresses, the body continues to consume the muscle's glycogen reserves. If the glycogen reserves are too low, it will force the body to change the energy source - use more protein as fuel. Part of the eggs White matter comes from food, and most of it comes from muscle tissue. Intake of a small amount of protein after training helps repair damaged muscles, reduce muscle pain, and can help athletes who have insufficient carbohydrate intake to supplement glycogen reserves.

　　The ideal protein intake is to consume 15-30 grams immediately after training (you can even take it during training). It should be noted that compared with the amount of food intake, the time for food intake after training is more important. You should prepare food in advance so that you can consume it immediately after high-intensity training.

　　A meal after training should avoid ingesting protein foods, such as chicken, beef, steak, etc., but should choose milk, eggs, protein powder and other easy-to-digest foods. The purpose of eating at this time is to transport sufficient amino acids to the muscles and provide raw materials for muscle growth.