Will eating after exercise make you fat?

Many people want to drink water or eat after exercising, but will you get fat if you eat after exercising? It is normal to drink water after exercise, but you cannot eat immediately as it will cause some damage to your stomach. You can eat after half an hour. But when it comes to the problem of gaining weight, you also have to pay attention to the amount you eat. You can't increase your food intake compared to before just because you consume a lot of energy after exercise. This way of eating will definitely make you fat. You should eat according to the amount of exercise you do.

We call this kind of post-exercise diet compensatory diet, and a little compensatory diet after exercise seems inevitable. But do we really need compensatory diets? Besides, how and what we eat is the key.

Should I compensate myself?

Compensatory eating depends on whether you eat before exercise, as well as your exercise program and timing. For the most part, if you eat a small amount two to three hours before exercise, you don't actually need to eat a compensatory meal afterward. If your exercise intensity is just one hour of relaxing exercise instead of intense training, in fact, just a bottle of water or a cup of soy milk can make up for your physical energy consumption. Compensatory eating after exercise will not burden your body, but it will affect your mood. In the future, you will get used to satisfying your appetite after exercise.

Within 30 minutes of light exercise, you only need to replenish water after exercise; within 30 minutes of moderate-intensity training, you need water or drinks containing electrolytes. Why don’t we call it sports drinks? Because the sports drinks purchased on the market are very sweet; after 30 to 60 minutes of moderate-intensity training, you can drink some snacks such as soy milk, and then wait until dinner time to eat well.

In many cases, compensatory diet is unnecessary because in fact the workload, including physical strength and muscle work, is not yet at the level of overconsumption. Just like the idea of ​​replenishing glycogen, it always makes us misunderstand that we can eat and drink as much as we want the night before a competition.

Eat pure food

Compensatory eating will accumulate into a habit, making you ignore the differences between low, medium and high intensity training. Even if you just run easily for 15 minutes, you will send sweet soup into your stomach. It is true that eating after exercise is not easy to form body fat, but wrong eating methods and compound foods will increase your digestive burden.

Carbohydrate:Protein ratio = 3:1

Eat simpler foods, such as sweet potatoes, steamed buns, potatoes or salads. This can help prevent your body from accumulating digestive burdens. The simpler the food, the healthier it is. Please avoid eating chemically sweetened soups, or foods with preservatives and antioxidants. In addition, food should be mainly carbohydrates with protein as a supplement, rather than "high-sweetness" foods, except for fruits. If the carbohydrate ratio is too low, the amino acids in the blood may be absorbed slowly and stay in the blood for a long time, which will increase the burden on the kidneys.

Why can't you eat sweet soup or dessert?

"Because your post-exercise compensatory diet is to repair body tissues, not to feel good."

Heat control does not exceed

The compensatory diet is more inclined towards the calorie value of snacks and afternoon tea rather than regular meals, so no matter what kind of exercise and training you do, please avoid overeating. If your compensatory diet is chicken steak and bubble tea, two or three times a week, you will find yourself in a nightmare of "continuous weight gain" despite "continuous exercise".

Generally speaking, it is enough to keep the total calorie intake around 300 calories. A banana has about 120 calories, low-sugar soy milk has about 200 calories; a rice dumpling has 350 calories, an oyster omelet has 300 calories; pearl milk tea has 500 calories, and a chicken steak has 650 calories. By eliminating the keywords "fried", "high in sugar", "multi-tasting", and "heavy taste", you can at least avoid eating high-calorie foods.

If you think of every compensatory meal as swallowing a "calorie poison," you will naturally understand the importance of small amounts and simplicity.

Supplement early and get fat later

Half an hour to one hour after exercise is the best time to eat a compensatory diet. Calories are not stored as fat, but are used to repair lost energy and tissue. But the later you eat, the less effective the repair will be. Delaying eating will force your muscles to break down muscle protein to fill the energy gap. Later, when you eat, the proportion of nutrients distributed back to the muscles will decrease, and the nutrients will be distributed to tissues other than muscles, such as fat and liver.

Eating two hours after a night run is actually the same as having a midnight snack, so let’s not call it compensatory eating after exercise.

Based on the above key points, when everyone finishes running and goes out to have some snacks and chat, you must first consider "whether today's exercise requires calorie supplementation", and then consider what to eat and how to eat. The right compensatory diet will make you stronger, but the wrong compensatory diet will only add a few inches to your waist.