WILL YOU GET FAT AFTER EATING? NUTRITIONIST: EATING TYPE 1 FOOD CAN HELP INCREASE MUSCLE MASS AND LOSE WEIGHT
Running is well known to everyone, especially during the Olympics, to see people's blood boil, make up their minds to exercise, and running is the first choice of many sports novices. However, many people mistakenly believe that they can’t eat after running and worry that they will consume too much calories just after the calories are consumed. In fact, according to nutrition consultant Vienna , you must eat before or after running, but the prime time and type of eating are different. If you eat properly, it will be more helpful for weight loss, weight loss and fat loss, because as Vienna said, the health ratio is 20% for exercise, 70% for eating habits, and 10% for emotions. Therefore , to lose weight by running, you need to cooperate well. Eating habits.
Written by: Daphne Wu｜Photo: provided by XEXYMIXHK and interviewees
If running is for health, or even want to achieve slimming effect, Vienna emphasizes that it is important to supplement properly after exercise. "Supplementing food after exercise can promote body and muscle recovery. Just remember to eat small snacks instead of crazy eating. If you want to return to normal size, you can take one or two hours after exercise (excluding night time)." She suggested, running Sufficient water should be added beforehand. In addition, you can also drink honey water to avoid hypoglycemia. If you need long-distance running or running for a long time, you can eat and take in high-quality carbohydrates, such as bananas, oatmeal, etc., within one and a half to two hours before the run to increase the glycogen store to cope with the consumption and allow the body to have enough time Digest and absorb nutrients. "As for those who want to lose weight and gain muscle, the best combination is a protein diet, which helps the body increase "lean muscle", and lean muscle consumes more calories than fat (seven times more effective)."
30 MINUTES AFTER RUNNING IS THE GOLDEN KEY
Regarding the diet after running, it is best to supplement it within 30 minutes after exercise . Vienna recommends using protein as the main ingredient. Among them, liquid protein is more easily absorbed by the body. "If you really want to lose weight, lose weight, lose fat, or even make your body healthier and perform better during exercise, you can have unexpected results if you quit refined sugar and processed foods."
ESSENTIAL PROTEIN IN DIET AFTER MORNING RUN AND NIGHT RUN
Unexpectedly, it turns out that the diet after running is divided into day and night. Due to the needs of the body, the eating habits in the morning and in the evening will also be different. During the day, the body is in a period of better digestion, and at night, it will enter a state of detoxification. Therefore, it is not advisable to eat too much to avoid a heavy load and affect sleep. "After running in the morning or at night, protein supplementation can help build and restore better muscle state. Eating at night makes it easier for us to fall asleep. Keep in mind that eating fruit feels lighter, but in fact fructose does not build And to repair muscles, fruits with higher sugar content will also increase insulin, increase blood sugar and improve energy. In addition, after running, the central nervous system of the body is stimulated, which will activate the sympathetic nerves, and even promote the secretion of dopamine in the brain, which affects the quality of sleep. "So health-conscious runners should pay attention.
Nutrition consultant Vienna