If you feel hungry after exercising in the evening, should you eat or not?
Is it really easy to gain weight by eating after exercise? If this is not true, then how can we eat to maintain exercise results and sleep peacefully?
1. What type and intensity of exercise do you do? Are you really hungry or greedy? If your so-called exercise is just a leisurely walk or a square dance, and it is done after dinner, then I guess you are not really hungry, you are just thirsty, or you are greedy after seeing the snacks. In this case, you should drink a glass of water first, and then do something else to distract your attention and don't always think about eating.
2. "Enduring hunger" does not mean "burning fat". After a moderate-intensity exercise for more than 45 minutes, the stomach is basically emptying for a period of time since the last meal, and the blood sugar level It must have reached a low point, and the glycogen stored in the body has been almost used up during exercise. If you don't eat at this time, your body's functions will rely on fat to provide energy. This effect is also the main reason why many people insist on not eating after exercising. How long can you go without eating after such moderate-intensity exercise? One month, three months, half a year, one year... Can you not eat for the rest of your life? If you insist on exercising and don't eat or eat less, and cannot make ends meet for a long time, it will also affect the quality of sleep, lead to the loss of muscle in the body, reduce the basal metabolism, and form a body that is easy to gain weight but difficult to lose weight. Moreover, long-term poor sleep will also affect the repair of body functions and cell metabolism, and promote human disease and aging. If you are a beauty and your willpower is strong enough, and you stick to this method for a longer time, it will be a matter of time before your aunt disappears.
3. A fact that will surprise you: you will gain weight if you don’t eat after exercising! It’s true that food is absorbed better if you eat after exercise. Eating properly will increase insulin, which can promote muscle cells and liver cells to absorb the nutrients you eat. In other words: What you eat at this time will synthesize your muscle glycogen and liver glycogen as quickly as possible to prepare for the next exercise, instead of turning into fat on your body. Replenish glycogen immediately after exercise. The rate of glycogen synthesis is much higher than that of replenishing glycogen after a few hours delay. In other words, if you eat the same amount of food not after exercise but on a regular basis, you are more likely to accumulate fat. Moreover, not replenishing glycogen in time after exercise will also affect the next exercise performance. The body will easily become tired and difficult to persist, and the chance of gaining weight will be greater. Whether it is aerobic exercise such as running or resistance exercise, researchers have reached similar conclusions: after exercise, you will gain weight if you don't eat.
4. How to eat correctly without gaining weight after exercise? No matter what intensity of exercise, as long as you feel hungry, we recommend that you choose some foods with medium to high carbohydrates, high-quality protein, low fat, and low calories to replenish energy. During the prime time of 1-2 hours after training, you can enjoy white rice, white steamed buns and other staple foods. They can induce a higher insulin response and stimulate glycogen synthesis to accelerate. Pair it with low-fat and high-protein foods, such as egg whites, pure lean beef, chicken breast, seafood, skimmed milk, tofu, etc., and a small plate of green leafy vegetables or fruits to make it perfect. But try to eat as little as possible. In order to prevent your hard work of exercise from being in vain and you feel that cooking is too troublesome, you can drink a cup of Kangbei milkshake to quickly and easily solve the problem of high GI carbohydrates, high-quality protein, less fat, less calories, and a feeling of fullness. The powerful nutritious slimming meal will keep you from going hungry, and it can also build muscle and reduce fat without adding burden to the stomach and intestines, so that your hard work will not go to waste.
Exercise at night is more effective. We should choose the right way to resist hunger instead of not eating. The accurate medical definition of healthy weight loss is: reducing fat, increasing muscle, and increasing organ function. In other words, to judge whether a weight loss method is healthy, it depends on whether it can meet these three standards. Therefore, if you feel hungry after exercising in the evening, you must not only eat, but also eat nutritiously.