What to eat after working out? How long to eat after working out? What to eat after working out at night?
There is no supplement method in the world that can improve by just eating. The purpose of all nutritional supplements is just to make your training more effective and better. Today I will teach you how to supplement nutritional supplements after fitness. Make training more effective!
1. Just eat it immediately after practicing
There are many opinions on whether you should eat immediately after training, but according to various studies, it is most effective to supplement nutrition immediately after exercise.
2. Golden 20 minutes
During exercise, a large amount of glycogen will be consumed. At the same time, muscle fibers will also be damaged after intense training. If you do not actively assist the body in recovery, you may not be able to perform as well as you should in the next training or competition. , and the best time to replenish is within 20 minutes after exercise, when the body is most efficient at synthesizing glycogen. If you wait more than an hour before eating, the synthesis efficiency will be greatly reduced.
3. What is the best thing to eat 20 minutes after exercise?
During exercise, glycogen is consumed. Of course, carbohydrates are the main nutritional supplement. However, if you only supplement carbohydrates, you may not be able to achieve the best results. It is recommended to supplement with a carbohydrate:protein ratio of 3:1. .
Recommendations: Bananas, eggs, whey protein
In addition to recommending eating to replenish nutrients immediately after exercise, it is also recommended to eat a meal within 2 hours after training. Although post-exercise replenishment can effectively improve carbohydrate synthesis and muscle repair, the body still needs a normal and comprehensive diet. Nutrition
Remember: If you wait too long before having a meal after training, it will also affect your next exercise performance.
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