Under normal circumstances, for carbohydrate supplement, within two hours, according to the standard of 1.5 g / kg body weight
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Moreover, the muscle will continue to repair itself within 24-48 hours after exercise
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After yoga or Pilates exercise, there is no need for nutritional supplement, after all, the consumption of the body is not big
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#How to consume energy during running? Water has been consumed from beginning to end as an energy exchange medium, and the most direct manifestation is sweating
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But do you need to supplement nutrition within 30 minutes after each exercise? What kind of food is the most suitable for sports intake? In fact, it is not necessary to supply immediately after every movement
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Most people don’t need nutrition before and after exercise
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The function of medium and high GI carbohydrate is to supplement the blood sugar that you have dropped during exercise
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If you’re just doing 30 minutes of informal cycling or light weight lifting, and your heart rate doesn’t increase significantly, there’s no need to eat immediately
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Fat can’t be consumed
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Some even say that diet should be a part of the training plan, not an additional condition, which shows its importance
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Carbohydrates are used to store glycogen, and proteins are used to regenerate and repair muscle tissue
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When sugar is consumed to a certain extent – not enough as the main energy source, fat will carry the burden
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Lack of water will lead to energy exchange blocked, there is a sense of fatigue, collapse
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are rich in carbohydrates
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It’s better to have a full breakfast
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To a certain extent, protein will be consumed
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Protein should be supplied at least 10-15 grams per hour
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It is best to supplement nutrition in the window period of 20-30 minutes after exercise, because at this time, muscle is most likely to absorb glycogen into cells
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At the beginning, the main energy supply materials were sugar, fat and protein, but with the progress of running, the consumption of fat and protein gradually increased
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If you eat too much food, you will increase your calorie intake, which may exceed the calories you consume through exercise
.
However, we need to remember that do not add too many calories
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No matter what type of exercise you do, muscle needs two nutrients: carbohydrate and protein
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There is no difference in order, but there are primary and secondary points
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The human body must supplement extra protein to adapt to the increased protein decomposition during and after exercise, and promote the repair and growth of muscle and tissue
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In addition, people who are used to running without breakfast also need to supplement nutrition after exercise
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Fruits, oatmeal, rice, bread, potatoes, etc
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People who pay close attention to Jilin running group’s wechat to enjoy a healthy and beautiful life and often exercise know that they need to supplement nutrition after exercise
.
So, under what circumstances do you need to eat extra food after exercise? Generally, exercise lasts more than 1 hour, such as running, cycling or swimming, or other sports with strong feeling and high heart rate
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If you eat before you go to the gym, you don’t need to eat after exercise, especially for those who lose weight
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So, you can bring some raisins, pretzels or chocolate milk when you go to exercise and eat them after exercise
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“If you like it, don’t forget to watch it.
Sugar, fat and protein are consumed in the process of running at the same time
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At present, the recommended daily protein intake is 0.75 g / kg body weight, but this value is not enough to meet the needs of people who exercise regularly
.
We are neutral to the point of view in this article, only for the purpose of sharing with running friends for reference and exchange
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However, the difference in the purpose of the movement will make some changes in the proportion of the two
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Jilin running group pays close attention to the wechat of Jilin running group all the way, and enjoys a healthy and beautiful life
.
As a result, you will gain weight and exercise for nothing
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Therefore, it is necessary to supplement appropriate amount of high-quality protein and carbohydrates with medium and high GI
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When the energy is mainly supplied by protein, people are very tired, but protein can’t be consumed in a large amount, otherwise they will die
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Nuts, plant seeds, milk and eggs are good sources
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Otherwise, if you eat too many calories, you will really have a white exercise
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A snack contains about 200 calories, and a meal contains about 500 calories
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#Although most of the time the goal of running is to reduce fat, the diet can not be zero protein and zero carbon water
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What is high quality protein? Low fat, easy to absorb protein, such as chicken breast, or chicken protein
.