A meal after training is crucial for bodybuilders. When appropriate carbohydrates and proteins are consumed, it can transform the catabolic state caused by burning muscles to supply energy during training into an anabolic state, that is, increasing muscle mass. volume.
Carbohydrate replenishment after training
Ingesting 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" sugar from carbohydrate foods into muscles to reserve energy for the next training.
2. It can "drive" amino acids from protein foods into muscle tissue to promote muscle growth.
3. It can inhibit the catabolic effect of adrenocortical hormone (a hormone secreted by the human body during intense training).
The intake of carbohydrates is 5.5-7.5 grams per kilogram of body weight per day. In order to maximize the opportunity for anabolism after training, it is best to arrange for 25% of the total daily carbohydrates to be eaten immediately after training.
After training, the intake of complex carbohydrates and simple carbohydrates in a ratio of 3:1 is beneficial to the rapid and sustained release of insulin and avoids hypoglycemia. Don't just eat simple carbohydrates because they are digested the fastest and cause insulin secretion to peak and fall back quickly. The side effect is to stimulate the terrible catabolism, because in order to prevent the rapid drop in insulin levels, the body will secrete another hormone that can cause catabolism and destroy muscle tissue.
Simple carbohydrates (such as sugars): are composed of single or disaccharide units. Simple carbohydrates are contained in milk, fruits and some vegetables. However, the main sources of simple carbohydrates for people are added sugars and processed foods.
Complex carbohydrates (such as starch and fiber) are composed of chains of sugar units. Compared with simple carbohydrates, the body needs more steps to break down starch. Fiber, on the other hand, is more complex and cannot be absorbed by the human body at all. Complex carbohydrates are found in grains or foods made from them, such as potatoes, corn, cereals, bread and pasta.
Protein supplement after training
Heavy training will deplete the muscles' amino acid and glycogen stores (the latter is the main source of energy during training). As training progresses, the body continues to deplete the muscles' glycogen stores. If glycogen stores get too low, it forces the body to change its energy source - using more protein as fuel. Some protein comes from food, while most comes from muscle tissue. Consuming a small amount of protein after training can help repair damaged muscles, reduce muscle pain, and can help athletes who do not consume enough carbohydrates to replenish glycogen stores.
The ideal protein intake is 15-30 grams immediately after training (it can even be consumed during training). It should be reminded that compared with the amount of food consumed, the time of food intake after training is more important. You should prepare food in advance so that it can be consumed immediately after high-intensity training.
The meal after training should avoid ingesting protein foods that are difficult to digest, such as chicken, beef, steak, etc., and instead choose foods that are easy to digest such as milk, eggs, and protein powder. The purpose of eating at this time is to deliver sufficient amino acids to the muscles and provide raw materials for muscle growth.