What to eat after fitness to gain muscle? Carbohydrates

What to eat to grow muscles in fitness?

　　We all know one truth: fitness, three-point training, seven-point training, so what do we need to eat to grow muscles? 　　Think about it, we need to know the conditions required for muscle growth: high-quality training, sufficient nutrition, good rest

　　Everything to grow muscles is necessary, the premise is that you must practice well, give full muscle stimulation, stretch muscle fibers, and then do dietary supplements. This will grow muscles. If the muscles are not sore or painful in daily training, you cannot break through your own strength every time The limit, if you cannot achieve higher strength, the muscles will not be fully stimulated, and no matter what you eat, you must know first, the key is training

　　Nutritional supplement: There are many types of nutrients needed to build muscle, protein, carbohydrates, fat, vitamins, minerals, water, etc. These things are indispensable!

　　Today we mainly talk about carbohydrates and proteins

　　Supplementing carbohydrates,

　　First of all, if you want to grow muscles, you need to eat carbohydrates Carbohydrates are the food that is easiest to decompose, absorb and convert into energy in our body, and it is also the biggest source of vitality.

　　Our human body needs energy for work, and carbohydrates are the most basic. The body gets energy and carbohydrates converted into carbohydrates, fats, and proteins. In order to keep muscles, we do not recommend that the body use protein as fuel, but because fat is not easy to burn, and too much will accumulate, so we need carbohydrates.

　　In our fitness training, we will consume a lot of energy, and we lift the weight Quantity requires energy. Carbohydrates are essential. When our body needs energy, muscles are also one of the sources. When we are in a state of hunger for a long time, the body will "eat" muscles first because they are easier to break down than fat.

[Related recommendations]

The significance of carbohydrates for muscle building | body building, must read for muscle building

Nutritional supplement after training - How to properly supplement carbohydrates

Health | body nutritional supplement, detailed explanation of carbohydrates Substances, fats, proteins

　　Supplementing carbohydrates to help muscle growth

　　1. Store energy and maintain energy

　　We are performing high-load training to exhaust energy, that is, the muscles of the muscles and other related used cells will be very active after fitness training, and the body's metabolism is faster. After the retraining training, the muscles in the body need to be repaired urgently, and your body is hungry Status. Replenish fast-absorbing sugar to supplement depleted muscle sugar,

　　As training progresses, the body does not consume muscle glycogen reserves. If the carbohydrates are insufficient and the glycogen reserves are too low, it will force the body to change the source of energy - use more protein as fuel. However, it will consume your muscles. So be sure to prepare sufficient carbohydrates

2. Promote the rapid release of insulin.

　　Insulin is the hormone with the strongest anabolic effect in the human body, and insulin is the strongest synthesis Metabolic hormones can transport nutrients such as glucose, amino acids and other nutrients to muscle cells, direct creatine to muscles, and use amino acids to create an anabolic effect of muscle growth. Stored as glycogen there. When this process occurs, not only does the glycogen reserves effectively recover, but the body also immediately enter a synthetic state to help guide the repair and renewal of muscle tissue.

　　So: We know that during muscle building training, we must ensure that there are sufficient carbohydrates to provide energy. And they come from our food for the day. After training, Critical period

　　Suggestion: It is best to eat simple and fast-absorbing carbohydrates (such as glucose, bananas, juice, honey) within one hour after fitness training. Food can help the body recover quickly, and try to avoid oily foods, because oil will slow down absorption. And after digestion, you should eat a balanced meal to help restore the body.

[Related recommendations]

Nutritional supplements after training - How to properly supplement carbohydrates

Health Body: Three points rely on practice, seven points rely on eating, do you know?

　　Fitness recipe: Top 10 foods for muscle growth