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Fitness and diet complement each other
Basic Info
Fitness people's dietary secret is moving from the fixed combination of coffee and bagels to the plain big steamed bread.
For them, eating food such as bread and carbon water after sweating in the gym can not only act as an appetite stabilizer, but also a hidden fat reduction tool, and many people said that "it is much faster than before!"
The idea of a "workout meal" is not new. This is undoubtedly subversive to those who dare not eat after practicing and exercise hard on the way to reduce fat.
In fact, steamed bread as a representative of clean carbon water with fast sugar, fast digestion and absorption, choosing to eat after practice can indeed quickly supplement energy loss for the body and effectively improve the performance level of the next training muscle. And grasp the time window of supplementing carbon water, more can minimize the possibility of converting carbon water into fat, with regular training can also achieve fat reduction effect to some extent.
But like all diets that conform to science, this represents the ideal. In the face of truly complex real life, different exercise time, type and eating habits, the more simple formula is often more difficult to grasp.
New fat reducer
"Eat less carbs" has long been a four-word mantra carved into the DNA of fitness people. In order to create a caloric gap to achieve fat reduction goals, many people choose to restrain their appetite after exercise, and can only make up for the stomach by drinking a lot of water or eating salad to prevent the loss of hard burning calories.
On the other hand, many fitness people have grown a "carbon water head", the first time after the end of the daily training out of the bag prepared in advance of the big white steamed bread to eat satisfied.
In fact, in addition to the desire for carbon water, the visible "fat reduction and muscle gain" is an important reason for fitness people to choose to eat steamed bread after training.
Eat after you practice, and faster
Although many people still insist on suppressing their appetite, it is an indisputable fact that it is necessary to supplement carbon water in time after training.
As we all know, intake of carbon water is to store and provide energy for the body, but in addition, "saving protein" is also one of the important roles. When the supply of carbohydrates in the food is insufficient in the state of hunger, the proportion of protein consumption in the human body is greater than that of fat, so the direct supplement of carbohydrates to improve the blood sugar level can effectively reduce the consumption of protein, so that protein can be fully used for cell repair and renewal after training.
The fitness people are more interested in the simple and rapid intake of carbon water that can bring about the role of "muscle glycogen excess recovery".
Muscle glycogen is the carbohydrate stored in muscle cells and is the primary source of fuel used during intense training. After full training (especially resistance training) consumption, timely replenishment of sufficient carbon water is equivalent to filling up the fuel for the car just after driving a long distance, waiting for the next training to fully play its role.
In short, the carbon you eat after today's workout directly determines the muscle performance of the next workout. It can be said that fitness people eat steamed bread after training, no bite is wasted.
The grasp of intake time is often referred to as the "energy supplement window", to some extent, has become the key to the effect of fat reduction, and has been paid special attention to.
Studies have shown that a 2-hour delay in the rate of muscle glycogen resynthesis is reduced by up to 50% compared to the intake of carbohydrates within 30 minutes after exercise. Therefore, under the premise of conditions, the sooner you eat carbon water after training, the better.
It is worth mentioning that no matter what the training goal and content is, the combination of carbon water + protein is the more preferable after training meal. One experiment confirmed that protein + carbohydrate supplements consumed by athletes within two hours after a 60-minute cycle significantly increased glycogen resynthesis compared to carbohydrate intake alone. Studies have shown that a 2-hour delay in the rate of muscle glycogen resynthesis is reduced by up to 50% compared to the intake of carbohydrates within 30 minutes after exercise. Therefore, under the premise of conditions, the sooner you eat carbon water after training, the better.
It is worth mentioning that no matter what the training goal and content is, the combination of carbon water + protein is the more preferable after training meal. One experiment confirmed that protein + carbohydrate supplements consumed by athletes within two hours after a 60-minute cycle significantly increased glycogen resynthesis compared to carbohydrate intake alone.
Gym Abdominal Abdominal Isolator
Balance fitness and diet sensibly
Putting aside the premise that "eating carbs after exercise" is largely based on fasting training, there is no need to worry too much about people who do not specifically train multiple times on the same day and only conduct low-frequency, low-consumption training.
In fact, everyone's fitness time, living habits, and even appetite physique are difficult to apply under one standard. Although some people are eager to suggest solutions such as eating meals after exercise, it is still worth emphasizing that, no matter how much it claims to build muscle and lose fat, "exercise meals" are only an option in life, not a necessary option.
If the appropriate adjustment can find the best solution is the best, and if it is completely not applicable to their living habits, forcing a change in rest and rest will only break the balance of eating and exercise that has been established with the body.
To some extent, there is no absolute right principle of eating. For ordinary bodybuilders, do not worry about the intake of specific calories per bite, look far away to feel the improvement of their sports performance, and the state of spirit and shape is consistent, perhaps it should become the focus of our attention.
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