What to eat after fitness_What to eat after fitness

If people want to grow muscle when doing fitness, it is very important to take in nutrition. Otherwise, if people just exercise blindly without adequate nutrition, not only will they fail to build muscle, but they may also damage their body functions. Those who love fitness or are professional fitness enthusiasts must know that fitness requires protein intake. After fitness is a good time to replenish. So here we will introduce what is the best thing to eat after fitness.

What's the best thing to eat after a workout?

1. White Bread

White bread contains very little fiber and nutrition, and white bread can enhance insulin. White bread is very effective for people who have just finished working out because you need easily digestible carbohydrates to restore your emptied muscle glycogen levels and increase insulin secretion to help muscle growth and suppress cortisol after training. Four slices of white bread provide about 50 grams of easily digestible carbohydrates.

2. Pasta

Carbohydrates are needed to grow muscle. Carbohydrates can enhance the efficiency of protein metabolism so that protein helps growth. Without carbohydrates, the protein you absorb won't be well utilized for muscle growth. One cup of cooked macaroni has about 45 grams of carbohydrates, which is the minimum amount a person with difficulty gaining weight needs per meal.

3. Yogurt

Yogurt is very common and can be bought in supermarkets nearby. It is best to choose active yogurt. This bacteria travels to the gastrointestinal tract and helps the body maintain a healthy balance. This good bacteria boosts the immune system and increases the absorption of nutrients. Another benefit is calcium, which controls muscle contractions and can also reduce fat storage.

4. Lean beef

Many people who have difficulty building muscle mistakenly discard fat, thinking that this will increase body fat. However, the saturated fat in beef, combined with the omega-3s in fish, can actually help muscle growth. Eating too little saturated fat can harm levels of testosterone and insulin-like growth factor, hormones that help build muscle. Beef is also a source of cholesterol, which is the main raw material for the body to synthesize testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.

5. Eggs

Nutritionists have several different ways of scoring the ability of various protein foods to promote growth. Eggs rank at the top in almost every standard. Because they are the easiest to absorb - the body can easily break them down into amino acids, the raw materials for muscle growth. Whole eggs are also rich in healthy fats, saturated fats, and lecithin, all of which help aid muscle growth. Egg yolk may not be ideal during the sculpting period, but don't forget it during the off-season weight gain period.

6. Apple juice

Ironically, the purpose of going to the gym like crazy is to tear your muscles apart. You will reap the rewards later when your body starts to repair itself and it super-recovers. Drinking 12-16 ounces of apple juice before going to the gym can provide 45-60 grams of carbohydrates and quickly replenish your energy (because of the glucose in the juice), and the energy is endless (because it also contains fructose).

What not to eat when exercising

1. Raw and cold vegetables

It is not advisable to eat unprocessed raw and cold vegetables after exercising. Foods like carrots, celery, peppers, and broccoli may be healthy, low-fat foods, but they are not suitable for eating after exercise because they do not provide enough energy to maintain a healthy metabolic rate. However, if you must eat vegetables, you can add dressings such as yogurt, nut butter or hummus to your salad, but do not use cream.

2. High-fat fast food

French fries, burgers, hot dogs and nachos may satisfy your hunger quickly, but eating them after a workout can undo the effects of your workout. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be replenished after exercise is glycogen, not increasing the body's stored fat.