Shen Wanzheng said that proper high-quality protein can be supplemented after exercise, because muscle synthesis requires sufficient energy and amino acids. (Image taken from freepik)
[Sianel Iechyd / Adroddiad Cynhwysfawr]Diet before and after exercise is very important. Eating right can not only achieve good exercise performance, but also help increase muscle and reduce fat. In this regard, the nutritionist shared the menu combination before and after exercise for your reference, and said that athletes or long-term exercise habitants can match carbohydrates: protein = 3: 1, and this ratio is the best for improving exercise performance and muscle synthesis.
Dietitian Shen Wanzheng posted on her Facebook fan page “Knowing how to eat and move, Dietitian Shen Wanzheng” and mentioned that diet and nutrition are inseparable from exercise. He also shared some dietary principles before and after exercise, and several groups recommended an appropriate Menu.
Please read on…
Before exercise:If it is for weight management, you can skip it. Unless there is a blood sugar problem, or if you exercise for a long time, you need to adjust the situation However, under normal operation, the body will use the liver sugar to convert it into glucose , so that the blood sugar reaches a normal value, so don’t worry. If you want to increase exercise performance and prevent hypoglycemia during exercise, you can supplement with carbohydrate foods. Calculated based on 50 kg of body weight, it is about two parts of carbohydrates, so you can perform better when you exercise for a long time. !
Shen Wanzheng recommends 3 groups of pre-workout diets:
● 1 banana + 1 cup of fresh milk
● 1 apple + 1 cup of soy milk
1 medium sweet potato
In progress:Pay attention to add enough water.
After exercise:Supplement with enough protein and carbohydrates to ensure your body recovers quickly. Eating protein after exercise can provide amino acids for the synthesis and repair of muscle tissue. If you want to gain muscle, Shen Wanzheng recommends supplementing with appropriate high-quality protein after exercise, because muscle synthesis requires enough of energy and amino acids. He said that athletes or residents of long-term exercise can match carbohydrates: protein = 3:1, and this ratio is the best for improving sports performance and muscle synthesis. Regarding the whey intake time, it is suitable for breakfast, before and after exercise, and before bed.
Shen Wanzheng recommends 3 groups of post-workout diets:
1 cup of whey protein
● Unsweetened soy milk + 1 fist-sized fruit
● 1 cup of yoghurt + 1 fruit
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