Nutrition is crucial to fitness, and the timing of nutrient intake is also one of the key factors. After training, it is called the golden window for nutritional supplements p>
Post-training carb replenishment!
Eating carbohydrates after training can promote the secretion of insulin (an anabolic hormone), which plays three important roles in muscle recovery:
1. It can "drive" sugar from carbohydrate foods into muscles to reserve energy for the next training.
2. It can "drive" amino acids from protein foods into muscle tissue to promote muscle growth.
3. It can inhibit the catabolic effect of adrenocortical hormone (a hormone secreted by the human body during intense training).
Arrangement:Carbohydrate intake is 5.5-7.5 grams per kilogram of body weight per day. In order to maximize the use of post-trainingIn order to increase the chance of metabolism, it is best to arrange 25% of the total daily carbohydrates to be consumed immediately after training.
Eating complex carbohydrates and simple carbohydrates in a ratio of 3:1 after training is beneficial to the rapid and sustained release of insulin and avoids hypoglycemia. Don't just eat simple carbohydrates because they are digested the fastest and cause insulin secretion to peak and fall back quickly. The side effect is to stimulate the terrible catabolism, because in order to prevent the rapid drop in insulin levels, the body will secrete another hormone that can cause catabolism and destroy muscle tissue.
Simple carbohydrates (such as sugars): are composed of simple or disaccharide units. Milk, honey, fruits (bananas) and some vegetables all contain simple carbohydrates. However, people The main sources of simple carbohydrates are added sugars and processed foods. Simple carbohydrates are easily absorbed.
Complex carbohydrates (such as starch and fiber): Made up of chains of sugar units, the body takes more steps to break down starch than simple carbohydrates. Fiber, on the other hand, is more complex and cannot be absorbed by the human body at all. Cereals or foods processed from them contain complex carbohydrates, such as potatoes, sweet potatoes, corn, cereals, and bread.
Supplementation method: Supplement simple carbohydrates 30 minutes after training. Eat plenty of complex carbohydrates an hour later.
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