You will understand how to replenish carbohydrates after exercise

Most fitness experts have the habit of supplementing protein powder after exercise, and the purpose of this is to help muscles recover faster and over-recovery after exercise to achieve muscle muscle building. In addition to supplementing protein, the corresponding carbohydrate supplement should also be supplemented.

The effect of supplementing carbohydrates:

　　1. Improve the effect of our muscle building training. During exercise, our muscles are torn due to strength training, and the protein after exercise is supplemented with muscle training. Replenishing nutrients, while carbohydrates provide energy for muscle repair.

　　2. Intake of carbohydrates in moderation will increase blood sugar, which will increase insulin secretion, so that our body's nutrients can be delivered to the muscle parts that need to be repaired.

　　3. Fitness makes our basal metabolism stronger, while the body needs more energy to operate. Carbohydrates can be replenished in time. The body's sugar can be replenished, and metabolism can be more energy.

　　How to supplement carbohydrates?

　　Carbohydrates For simple carbohydrates and complex carbohydrates, simple ones can be absorbed directly, while complex carbohydrates require the body to absorb slowly, but the energy supply is more sustainable.

　　So how should we supplement it?

　　1. Eat a good meal, and the miscellaneous grains in coarse grains, potatoes, oats, black rice, etc. are all good choices.

　　2. Eat more fruits and vegetables, fruits contain vitamins, carbohydrates, and some are rich in dietary fiber, which is better carbohydrates. Source.

　　If the exercise intensity is relatively high, you can choose to add a meal

　　　A dairy products such as yogurt and cheese can be selected, and it is more nutritious with fruit bread.

　　How to eat after exercise at night?

　　Eat at night, and only intake of sugar can easily cause fat accumulation and affect body shape. It is recommended to complete all nutritional supplements before 21 o'clock, and then appropriately supplement some fine carbohydrates, which is enough.

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