Many friends, after work in the evening, in order to lose weight will increase the exercise time and to avoid overburdening the stomach and intestines, do not eat dinner or eat a few bites to start exercise. It is only after the end of the exercise that you feel your stomach starts to get hungry. Eat! Always feel that just sweaty exercise is equal to the white work, weight loss effect to be discounted, and I heard that eating after exercise is better absorbed, more likely to gain weight. Do not eat it! I can't sleep at all, and even when I do, I dream of all kinds of food, and I wake up hungry just when I'm ready to eat.
Eating after exercise is really so easy to gain weight? If it is not true, then in the end how to eat in order to preserve the results of the exercise, but also can sleep at ease?
1. What type and intensity of exercise are you doing, and are you really hungry or hungry?
If your exercise is just a leisurely walk or a square dance, and you've had dinner, then I'm guessing you're not really hungry, you're just thirsty, or you're craving a snack. In this case, you'd better drink a glass of water first, and then do something else to distract your attention, don't always think about eating.
2. "Enduring hunger" is not the same as "fat burning"
After a 45-minute, moderate-intensity workout, there is a period of time when the stomach is basically empty and the blood glucose level is at a low point, so the body's sugar stores are at a low point. The body's stored glycogen is also almost depleted during exercise. If you don't eat at this time, the body will rely on fat to provide energy, this effect is also a lot of insist on exercise after the main reason for not eating.
How long can you keep on not eating after this kind of medium-intensity exercise? One month, three months, six months, one year... can you not eat for the rest of your life? You insist on exercise and do not eat or eat less, a long time not enough to make ends meet, but also affect the quality of sleep, but also lead to the loss of muscle in the body, lowering the basic metabolism, the formation of easy to fat and hard to lose weight body. And long-term poor sleep will also affect the repair of body functions and cell metabolism, promote human disease and aging. If you are a beauty, and the willpower is strong enough, this way to adhere to a little longer, aunt disappeared is also a matter of time.
3. The truth that will surprise you: after exercise, not eat more fat!
It is true that eating after exercise is absorbed better. Eating properly increases insulin, which encourages muscle cells and liver cells to absorb the nutrients you eat. That is to say: what you eat at this time will synthesize your muscle glycogen and liver glycogen as fast as possible for the next exercise consumption, instead of turning into fat on your body. By replenishing glycogen immediately after exercise, glycogen is synthesized at a much higher rate than if you delay the effect for a few hours. This means that consuming the same amount of food is much more likely to turn into fat buildup if you don't eat it after exercise, but instead leave it for the usual time. Moreover, not timely replenishment of glycogen after exercise will also affect the performance of the next exercise, the body is prone to burnout and difficult to adhere to, the chances of gaining weight is also greater.
Whether it is aerobic exercise such as running, or strength impedance exercise, researchers have come to a similar conclusion: after exercise, do not eat more fat.
4. How do you eat right after exercise without gaining weight?
Regardless of the intensity of the exercise, as long as you feel hungry, we recommend that you choose some medium-high GI carbohydrates, high-quality protein, less fat and fewer calories to replenish energy.
In the 1-2 hours golden time slot after training, you can enjoy staple foods such as white rice, white steamed buns, etc. They can cause higher insulin response and stimulate the accelerated synthesis of glycogen. Pair them with low-fat, high-protein foods such as egg whites, pure lean beef, chicken breast, seafood, skim milk, tofu and other foods, and a small plate of green leafy vegetables or fruits would be perfect. But also eat as little as possible.
In order not to let your exercise hard for nothing, and you feel cooking some too much trouble, you can drink a cup of Kang Beiqi milkshake, simple and quick solution to a meal of medium-high GI carbohydrates, high-quality protein, less fat, fewer calories, a strong sense of satiety nutritional slimming meal, so that you do not starve, but also can build muscle fat loss, do not give the burden of increased intestinal and gastrointestinal, so as not to let your hard work exercise is not for nothing.
We should all be clear, after exercise, high fat, high sugar sweets, delicious barbecue and beer, doughnuts and oil cake aspect of the poo and other kinds of fried food, braised pork Dongpo meat, small fried meat, and a variety of high-fat meat, small fat calf and lamb hot pot, spicy hot pot, pancake fruit, donkey meat hot barbecue, meat loaf, Lanzhou ramen, Indian flying cake and other street food should be avoided.
In order to make the evening exercise more effective, we should choose the right way to resist hunger, rather than not eat. The accurate medical definition of healthy weight loss is: reduce fat, increase muscle, increase organ function. That is to say to judge whether a diet is healthy or not, just to see if all these three criteria can be achieved. Therefore, if you are hungry after exercising at night, you should not only eat, but also eat nutritious.