Proper nutrition before or after exercise is important to help you achieve the highest results. Keep in mind the 3 principles below to make your workout better.
During exercise, the body uses glycogen in the muscles to get energy so when you are done, your muscles will run out of the amount of glycogen available.
At this point, the muscle cells are very vulnerable to damage and consequently the purpose of muscle gain is also difficult to accomplish.
Having a proper dietary adjustment in accordance with the principles mentioned below will help you achieve your goals more effectively.
Immediately supply energy and nutrients to the body, preferably within 30 minutes to protect and develop muscle after exercise.
If you do the afternoon and then go home for dinner, then within 1-2 hours of waiting for dinner, your body is tired of running out of energy, the muscle cells will not be restored. So the body will take a long time to digest.
You should eat 300-500 calories depending on the intensity of the exercise and whether you are male or female and human size. Your diet should be a refined sugar / sugar and protein quickly dissolved in the body.
Complex foods such as hamburgers, rice, pho … are not good at eating at this time because the body will take a long time to digest.
Choose smart, reasonable food sources to supplement after exercise. The best food after the practice is the sugar-rich fruits such as bananas, raisins, honey with diluted protein powder.
You can eat anything individually, or if you have conditions, then mix fruit and protein into vitamins. Without protein powder, low-fat yogurt also works well.
Sugar and protein after exercise will be transferred directly to the muscles so your muscles will be restored and grow quickly without fat.
However, for the other meals of the day you have to eat the opposite way. This is eating starch and protein digested slowly to avoid sudden increase in blood sugar, fat phenomenon.
Increasing your muscular strength will actually be beneficial if you persevere for long periods of time and have a good diet. But if you are busy, can not spend a lot of time practicing or are you a person who has a hard time gaining weight?