Tuesday, July 31, 2018

What to eat after exercise

Exercise is one of the most important activities carried out by the human in order to maintain health, and provide the body activity, and maintain the appearance of the outside, and to get a full benefit must eat healthy meal integrated, full of elements necessary to compensate for what was lost during the exercise, and we will inform you in this article on the goal Of eating after exercise, as well as the type of food that should be taken after the exercise.

What to eat after exercise
What to eat after exercise




What to eat after exercise?
The Protein
What to eat after exercise
Animal protein

At the end of the exercise two processes occur in the body, namely: breaking muscle protein, protein building muscle, and protein cracking is higher than the construction process, and when eating protein is reducing the difference between demolition and construction, which means healing, and rapid muscle building, However, recent rigorous research has found that fast proteins do not have the added advantage of natural food in reducing protein cracking and muscle synthesis. Some of the more rapid proteins enter the bloodstream, It does not create a continuous environment for muscle building, so it goes to the internal organs instead of the muscles.
It is recommended to eat any meal of meat, or any animal protein after the completion of the exercise, and be careful to eat about 40-60 g of protein.


Carbohydrates
What to eat after exercise
Carbohydrates

A study has shown that eating simple sugars increases the speed of insulin secretion, which transfers nutrients to muscles. However, research has shown that eating complex carbohydrates fills glycogen stores in muscles and also proves the importance of eating fruits after exercise to refill glycogen stores in the liver.



The Fats

What to eat after exercise
the milk

There is a theory that eating fat limits the speed of digestion of food, which delays the absorption of protein and carbohydrates, and there is no importance to the speed of absorption of protein and carbohydrates in this case, where studies have shown that those who eat full milk after the exercise have an increase in the synthesis of more protein Of those who ate skimmed milk



The Benefits of eating after exercise

Refill the stores of glycogen consumed. Recovery of energy, or muscle fuel, which is the carbohydrate used during exercise. Increase muscle mass. Recover lost fluids during exercise. Recover lost minerals during exercise. Protein restoration is important for building muscles, repairing damaged tissues, and building new tissues.





The Best meal before exercise







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