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mercredi 12 février 2020

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Exercise


Exercise is considered one of the most important activities that a person performs to maintain health, provide the body with activity, and maintain its external appearance, and to obtain a full benefit you must eat a healthy, integrated meal, full of elements necessary to make up for what was lost during the exercise, and we will introduce you in this article to the goal From eating after doing exercise, in addition to the type of food that must be eaten after doing exercise.

What do you eat after exercise


Protein


Upon completing the exercise, two processes occur in the body, namely: breaking down the muscle protein, and building protein with muscles, and the process of breaking the protein is higher than the building process. They recommend eating fast-absorbing proteins, such as protein, and amino supplements, but recent accurate research has discovered that fast proteins have no additional advantage than natural food in reducing protein breakdown and increasing muscle synthesis, and some types of more rapid proteins enter the blood, and It came out quickly, which does not create a continuous environment for building muscles, and this makes it go to the internal organs instead of the muscles.

It is advised to eat any meal that contains meat, or any animal protein after completing the exercise, and care must be taken to eat approximately 40-60 kg of protein.

Carbohydrates


There is a study that states that eating simple sugars increases the speed of the secretion of the hormone insulin, which transports nutrients to the muscles, but research has proven that eating complex carbohydrates fills the stores of glycogen in the muscles, and also demonstrated the importance of eating fruits after exercise to refill the stores of glycogen in the liver.

Fat


There is a theory that states that eating fat reduce the speed of food digestion, which leads to delay in the absorption of protein and carbohydrates, and there is no importance for the speed of protein absorption, and carbohydrates in this case, where studies have shown that those who eat whole milk after exercise have an increase in protein synthesis More than those who skimmed milk, and the researchers found no explanation for this positive effect other than containing milk on fats.

Why do we eat after doing exercise



  • Repacking the consumed glycogen stores.

  • Energy recovery, or muscle fuel, is the carbohydrates that were used during your workout.

  • Increased muscle mass.

  • Restore fluid loss during exercise.

  • Restore lost minerals while doing the exercise.

  • Restoring protein is important for building muscle, repairing damaged tissues, and building new tissue.

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