How long after exercise should I eat to gain muscle?

Nowadays, people attach great importance to physical health, and often exercise or keep fit. So after fitness, you should gain muscle, but you need to adjust your diet. However, you still need to pay attention to the method when doing fitness, because some people can easily get the opposite effect when the fitness method is incorrect. Therefore, people should pay attention to their diet after fitness and how long should they eat to gain muscle after fitness?

How long after working out should you eat?

Generally, two meals are taken after training. A meal within 60 minutes, and a main meal after 60 minutes.

1. The 60 minutes after training is called the golden period for nutritional supplementation.

Seize the 60 minutes after training. It is crucial to help you build muscle.

Not only are your muscles hungry for protein and carbohydrates, but your entire metabolic mechanism is also in its prime:

A large amount of nutrients can be delivered directly to muscle cells quickly and preferentially, and the nutrients also quickly avoid entering fat cells.

Therefore, the best thing you can do at this time is to eat immediately after training (1-30 minutes is best). Some people will start to supplement nutrition at the end of training!

Immediately after training: Take 30g of fast-absorbing protein (such as whey protein) and 30g of fast-absorbing carbohydrates. This can quickly promote muscle recovery and growth, while also increasing insulin levels, which can push amino acids and glycogen into the muscles faster, promote testosterone release, and hinder the release of the catabolic hormone cortisol.

2. Dinner in 60 minutes

After you eat food immediately after training, rest for 1 hour and then eat your post-training meal. Research shows that this meal should be high in protein and carbohydrates to promote muscle growth. Consume 30-50g of lean protein such as beef, chicken, eggs, seafood or dairy products, and 60-100g of slowly absorbed carbohydrates such as sweet potatoes, oats, whole wheat bread, brown rice, etc.