4hw.com.cn: many fitness partners are curious. Should we eat after fitness at night? In fact, many people have different starting points for fitness, and different people have different corresponding methods. Some people's body-building is to reduce fat and lose weight, while some people's body-building is to increase muscle. People who exercise and lose fat can't eat at night, which has no effect on reducing fat, while people who exercise and increase muscle can eat at night, so as to supplement nutrition, but there are many precautions after exercising at night. Let's take a look at them together!
Can I have something to eat after the exercise in the evening
You can't eat for body building and fat reduction, and you can eat for body building and muscle strengthening (protein + proper carbohydrate)
Fitness is to reduce fat, after the evening fitness can not eat, sleep as early as possible can better reduce fat and lose weight.
For those who exercise and gain muscle or weight, they can brew a cup of protein powder, eat some lean meat, or drink low-fat milk after exercising at night. If they don't eat enough carbohydrates (main foods) during the day, they can still supplement oatmeal, beans and other complex carbohydrates after exercising at night.
Food and drink precautions after fitness at night
High protein, zero fat or low fat
After fitness at night, people who have the desire to strengthen their muscles can eat. Mainly protein + carbohydrate. Eating fat after fitness is easy to affect the fitness effect, so cooking any food is best without fat. The strategy of high protein is to recover muscles and prepare for the next fitness.
Don't eat too late
It is suggested to eat no later than 8:30 after exercising in the evening. Eating too late is difficult to digest and is not very good for sleep.
What to eat after the evening exercise
Fitness and weight loss group
The purpose of these people's fitness is to lose weight, so it is recommended to reduce the intake of high calorie, high sugar food as much as possible after exercising at night. Such as fried food, cakes, etc.
Here, it is recommended that the fitness and weight loss crowd supplement food as little as possible after exercising at night. If you want to supplement food, please give priority to water, fruits and vegetables.
Body building and muscle strengthening crowd
The purpose of these people's fitness is to increase muscle and develop muscle, so it is recommended to supplement high protein food and carbohydrates after exercising at night.
Here, it is suggested that the fitness and muscle strengthening people supplement high protein foods such as chicken protein, chicken breast meat, fish, shrimp, etc. after fitness at night. Friends with conditions can drink fitness nutrition products, such as protein powder, muscle strengthening powder, etc. Secondly, we need to supplement carbohydrates, such as rice, bread, potatoes and so on. Because muscle growth requires not only protein, but also carbohydrates for energy.
Fitness and weight gain group
The purpose of these people's fitness is to gain weight. Therefore, they are basically the same as the people who exercise at night. It is recommended to supplement high protein and high calorie foods.
Here, it is suggested that the fitness and weight-gain people supplement high protein foods such as chicken protein, chicken breast meat, fish, shrimp, etc. after fitness at night. If you are thin, you can eat some high calorie food, such as fried chicken, French fries and so on. The goal of supplementing these foods is to give the fitness person enough calories.
General fitness group
The purpose of these people's fitness is to keep fit and to exercise their muscles and bones. Therefore, it is recommended to reduce the intake of high calorie food as much as possible after exercising in the evening.
Here, it is suggested that the general fitness crowd drink more water and supplement vegetables, fruits, etc. after exercising at night.