Carbohydrate supplement after training!

Nutrition is crucial for fitness, and the timing of nutritional intake is also one of the key factors. It is called the golden window for nutritional supplement after training

Carbohydrate supplement 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. Can inhibit the catabolic effect of adrenocortic hormone (a hormone secreted by the human body during high-intensity training).

Arrangement: Carbohydrate intake is 5.5-7.5 grams per kilogram of body weight per day. In order to maximize the opportunity of anabolic after training, it is best to arrange 25% of the total carbohydrate per day to eat immediately after training.

After training, intake of complex carbohydrates and simple carbohydrates at a ratio of 3:1 is conducive to the rapid and long-term 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 in order to prevent the rapid decline in insulin levels, the body will secrete another hormone, which can lead to catabolic and damage muscle tissue.

Simple carbohydrates (such as sugar): are composed of single or disaccharide units, milk, honey, fruits (bananas) and some vegetables contain simple carbohydrates. However, the main source of people's intake of simple carbohydrates is added sugar and processed foods. Simple carbohydrates are easy to absorb.

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

Supplement method, supplement simple carbohydrates 30 minutes after training. Replenish a large number of complex carbohydrates after an hour.

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