What to eat in the morning after exercising, and what to eat after exercising

After exercising, it is also important to replenish a little food after breathing, heart rate, body temperature, etc. return to normal. After exercising, your body is like a sponge, and it needs nutrients from food to replenish energy and restore strength. Experts also recommend eating carbohydrates, a small amount of protein and a moderate amount of fat, shortly after a workout.

However, you should try to eat less high-fat, high-calorie foods such as nuts and full-fat cheese.

1. Pay attention to adequate water intake after exercise

After exercise, it is easy to feel hungry, at this time, it is necessary to pay attention not to eat immediately, at least wait for an hour after the exercise to eat, so as not to let the rapid flow of blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort, and the body will not quickly absorb the nutrients eaten.

2. Consume a small amount of high-fiber foods after exercise

**People can drink some boiled water in moderation within an hour after exercising to replenish the excessive loss of water due to exercise, and can also reduce hunger. More than 1 hour after exercise, if you still feel hungry, eat a small amount of whole grains, which can effectively help the body burn fat and make your ** effect more significant. If you want to increase the metabolic rate of your cells, it is recommended to supplement foods containing collagen, such as fresh milk, eggs, fish skin, etc.

Recommendation: How to supplement after a workout

Whole wheat toast, one to two poached eggs

Whole grains with sautéed chicken and vegetables (try bell peppers, zucchini and carrots).

Whole grain cereal or oatmeal with skim milk and fruit (e.g. bananas).

Of course, the right food combinations aren't enough – you also need to stay hydrated during exercise. Don't wait until you're thirsty to drink water, but stay hydrated. Club fitness trainers generally ask clients to drink at least 450 ml of water two hours before exercising, and 175 to 350 ml every 15-20 minutes during exercise.

Eggs must be milk, soy milk can be used, and you can also eat a fruit.

1.ApplesBecause apples are rich in vitamins, they can replenish the water and vitamins lost during our fitness and exercise. At the same time, for apples, it can also provide polyphenols, which can have the effect of enhancing muscle strength.

2.PapayaPapaya is very rich in potassium, which can help the body grow muscle sugar faster, and can also improve muscle contraction. In addition to potassium, the papaya enzyme in papaya is also a very good element, which can better help the body to digest the intake of protein and better promote muscle growth in the body.

Look at the amount of exercise! Generally, you can eat some bananas or supplement some protein after your workout.

After strength training, the ratio of protein to carbohydrates eaten needs to be determined according to the individual's situation to meet the nutritional needs of the body and promote muscle recovery and growth.

Protein is the building block of muscle tissue and can help restore tired muscle tissue and promote muscle growth. Carbohydrates are the main source of energy** and can help replenish the body's energy expenditure, providing enough energy to support muscle growth and recovery.

In general, protein supplementation should be prioritized after strength training. It is advisable to consume about one gram of protein per kilogram of body weight, for example, if you weigh 70 kilograms, you should consume 70-84 grams of protein. The white matter of egg Zhengchen can come from lean meat, fish, poultry, eggs, tofu and other foods.

After that, add the right amount of carbohydrates according to your individual situation to meet your post-workout energy needs and maintain your blood sugar levels. It is recommended to focus on healthy carbohydrates such as bread, rice, whole wheat bread, oatmeal, etc.

In conclusion, after fitness strength training, it is important to prioritize consuming enough protein for muscle recovery and growth, and eating moderate amounts of carbohydrates for energy support. It is important to control the calorie intake in the diet, pay attention to balanced nutrition, and eat a healthy and reasonable diet.

After fitness strength training, the body needs to get the necessary nutrients from the diet to accelerate muscle repair and growth. At this time, protein and carbohydrates have become two particularly important nutrients in the daily diet. However, for many fitness enthusiasts, whether they should consume more protein or carbs has become a frequently discussed question:

1.The Importance of Protein: Protein is an important nutrient that makes up muscles and plays a vital role in muscle repair and growth. Therefore, consuming high-quality protein after hard workouts and strength training can help muscles recover and grow faster.

2.The role of carbohydrates: Carbs are the body's main energy**, which accelerates muscle recovery and replenishes glycogen. In addition, the right amount of carbs is also beneficial for improving the body's performance and endurance during exercise.

3.Ratio of protein to carbs: After strength training, it is recommended to consume high-quality protein first, and then add the right amount of carbs to provide energy and replenish glycogen.

The amount of protein and carbohydrates required will vary for different individuals and situations, and it is necessary to consult with a professional fitness trainer or dietitian to determine the desired ratio for the individual.

When choosing carbs**, you need to pay attention to choosing carbohydrates with low GI value and high fiber, such as whole wheat bread, oatmeal, fruits and vegetables.

5.Eat a balanced diet and manage your time: In addition to protein and carbohydrates, you also need to consume the right amount of fats, vitamins, minerals and water. In addition, it is also necessary to arrange the timing of meals to better absorb nutrients and support muscle growth.

However, the amount of protein and carbohydrates required varies depending on the individual and situation. It is recommended to consult a professional fitness trainer or dietitian to determine the protein and carbohydrate intake required by the individual before choosing a diet plan.