After working out eating will be fat how to eat the most reasonable after exercise

Just after exercise is very hungry, this time to eat will not be absorbed more quickly? Will it all turn into fat? What is the right thing to eat?

Will I gain weight if I eat after working out?

There is no problem with eating normally. Carbohydrates for fuel, protein for muscle repair. Nutrients should be added after moderate intensity exercise (such as jogging, swimming, or any kind of exercise that makes you a little too out of breath to finish a whole sentence). After exercise, muscle cells open channels in their cell membranes to welcome in sugar from the blood to replenish depleted liver sugar stocks. Eating carbohydrates at this time to raise the sugar in the blood is exactly what the muscle cells want. In addition, carbohydrates can improve insulin secretion and prevent muscle breakdown after exercise, which means that it can inhibit the loss of muscle protein due to subtle damage after exercise.

When to eat after fitness

1. If you are exercising on an empty stomach (more than 4 hours after your last meal), you should replenish your nutrients as soon as possible after exercise. 2. if the last meal is less than 4 hours away, try to replenish within 2 hours after exercise. 3. If you just ate a full meal before going to exercise, it does not matter if you do not even need to add calories after exercise.

What to eat after working out

Whey protein. 1. If the main purpose is to gain muscle or restore physical fitness, carbohydrates should be quickly digested and absorbed sugar (sucrose, fructose are good) is the main, want to drink sugary drinks, eat a cookie or bread can be. 2. If fat loss is the goal, it is best to choose high-fiber fruits and vegetables as a source of carbohydrates. Protein is animal or high quality vegetable protein, whey, eggs, dairy products, meat and beans are all good sources. If you happen to encounter mealtime, a balanced meal is certainly a better choice.

Tips

‧Muscle building or regaining fitness status: sugar that can be digested and absorbed quickly, sugary drinks, cookies, bread + animal or high quality plant-based protein. Fat loss: High-fiber fruits and vegetables + animal or high-quality plant-based protein.

How much to eat after a workout

This depends on the individual's goals and eating habits. If your training goal is to compete in sports, or to gain muscle and weight, then 0.8 grams of carbohydrates and 0.4 grams of protein per kilogram of body weight should be a minimum standard. For example, a 70 kg adult who wants to gain muscle should consume at least 56 grams of carbohydrates and 28 grams of protein after exercise. On the contrary, if weight loss is your goal, then 0.4 grams of carbohydrates and 0.2 grams of protein per kilogram of body weight should be quite sufficient. So for a 70 kg adult whose goal is to lose weight, 28 grams of carbohydrates and 14 grams of protein should be consumed after exercise.

Tips

Race or gain muscle: 0.8g carbohydrate + 0.4g protein per kg body weight. Weight loss: 0.4 grams of carbohydrates + 0.2 grams of protein per kilogram of body weight.

Post-exercise diet tips

The above are some of the principle suggestions for post-exercise nutritional supplementation, but this is by no means the right advice for everyone. It is important to understand that sports nutrition is a highly customized study, and each person has his or her own unique physiological characteristics, which need to be slowly experimented and adjusted in order to master the most ideal diet strategy. You can consider these principles as a starting point from which to slowly try, record, and adjust your direction.