What to eat after fitness to gain muscle

After fitness, the body consumes a lot of energy, and it is necessary to replenish calories in time. In addition, you need to eat well during exercise to grow muscles and improve the body's immunity. At this time, you must replenish some carbohydrates in time. Carbohydrates are lost more under heavy loads and training. In addition, you must replenish some high-protein substances in time. For example, beef and chicken are good foods that promote muscle growth.

What to eat after fitness to gain muscle

1. Carbohydrates should be supplemented after muscle-building exercise

Heavy training depletes the energy, namely the amino acid and glycogen stores of the muscles. After weight training, the muscles and other related cells in the body will be quite active, the metabolism will be faster, the muscles after weight training are in urgent need of repair, and your body is in a state of hunger. Replenish depleted glycogen with fast-absorbing sugars.

As training progresses, the body continues to consume muscle glycogen stores. If carbohydrates are insufficient and glycogen stores are too low, the body is forced to switch energy sources - using more protein as fuel. However, it will consume your muscles. So make sure you have enough carbohydrates.

It is best to eat some simple, quickly absorbed carbohydrates (such as glucose, bananas, juice, honey) within one hour after fitness and muscle-building training. Food to help the body recover quickly.

Muscle fibers are mainly composed of protein, and if you want your muscles to grow, you must have adequate protein intake. The repair and growth of muscles after exercise depends on protein. When doing muscle-building training, the muscle fibers are injured. At this time, protein can play a role in repairing muscle fibers. Once the torn muscle fibers are repaired, the muscles will become very thick.

It is recommended to replenish carbohydrates and protein in a ratio of 3:1 immediately after training. Bananas, eggs, whey protein, etc.

In addition to eating to replenish nutrition immediately after exercise, it is also recommended to eat a full meal within 2 hours after training. Although post-exercise replenishment can effectively increase carbohydrate synthesis and muscle repair, the body still needs normal and comprehensive nutrition.

If you drink distilled water after training, most of the water you drink will be excreted in the end, and salt will retain water, so you can take electrolyte water and salt water. If you train very hard and sweat a lot, you can add some salt to your food.

Having excess water in the body does not mean storing fat, but water intake is very important. According to the cell expansion theory, we believe that muscles grow because of swelling. If you are dehydrated, studies have shown that the cells may become smaller, so it is counterproductive. Therefore, salt and normal water intake are very important.

What to eat after a muscle-building workout

Foods suitable for eating after muscle building exercise High-calorie foods: 100 grams of raw spinach contains 25 kcal, but 100 grams of rice contains only 380 kcal. Eat some pasta, oatmeal, olive oil, mixed nuts, etc.

Whole milk: If you don't mind consuming a little extra fat, add a gallon of whole milk to your daily diet and make it a priority.

Red meat: lean beef, steak, venison, buffalo, chicken breast, hen, turkey, duck, tuna, salmon, sardines, mackerel.

Eggs: Eat the yolks as well, as they are rich in vitamins.

dairy. : milk, cheese, quark, yogurt.

If you weigh 160 pounds, eat a can of tuna for lunch, 300 grams of quark for a snack, and 300 grams of meat and 500 ml of milk for dinner, you will consume 160 grams of protein a day. If you are a vegetarian, there are ways you can get your daily protein needs.