What Should We Eat After Fitness?

If you want to control body weight and size, you should not only do sports, but also control diet. Then, what should we eat to supplement after fitness?

A meal after training is essential for bodybuilding athletes. In taking proper carbohydrate can take the decomposition state of metabolism (burning muscles to supply the energy) into anabolic state (increasing muscle size). Success or failure depends on how to intake carbohydrates.

In taking carbohydrates after training can promote the secretion of insulin (an anabolic hormone). Insulin plays three important roles in the muscle recovery process:
1. It can drive the sugar coming from the carbohydrates to the muscles and reserve energy for the next training.
2. It can drive the amino acids from protein foods into the muscle tissue and promote muscle growth.
3. It can inhibit the promoting catabolism effect of adrenal cortex hormones (hormone secreting at high-intensity training). Hydrate in taking amount is 2 – 2.5g per woman per day per pound of body weight, while male 2.5 – 3.5g. In order to maximize using the anabolic training opportunities, you’d better eat 25% of the total daily carbohydrate after training immediately.

After training, in taking completing carbohydrates and simple carbohydrates with a 3:1 ratio is conducive to rapid releasing of insulin, and avoids low blood sugar. Do not just intake simple carbohydrates, as they digested fast and make the secretion of insulin reach a peak and fall quickly. Its side effect is to stimulate the terrible catabolism, because our body will secrete another hormone in order to prevent the rapid declining of insulin level in the body, which can lead to catabolism and destroy muscle tissue.

Heavy load of training will run out of amino acids and muscle glycogen reserving (the latter is the main energy source during training). As the training progressing, the body consumes glycogen reservation of muscles. If the glycogen reservation is too low, it will force the body to change the source of energy – use more protein as fuel. Part of the protein is from food, while the most come from muscle tissues.

The meal after training should avoid in taking the protein which is difficult to digest such as chicken, beef, steak, etc. but to choose milk, eggs, protein and other easily digestible food. The purpose of it is to eat plenty of amino acid transport to the muscles and provide raw materials for muscle growth.