Eat as soon as possible after exercise and finish it within 45 minutes at the latest. Because within 45 minutes after the end of exercise, skeletal muscle cells open the largest channels for nutrients such as carbohydrates and amino acids. If nutrition is supplemented in time and the amount and proportion are appropriate, muscle repair and growth will reach the maximum speed.
Once the 45-minute "golden window" is missed, most of the nutrient channels of skeletal muscle cells have been closed. Even if you eat a lot of carbohydrates and protein's diet, the speed of muscle repair and growth will be reduced by over 50%. What is even more disappointing is that most of these productive nutrients are stored in adipose tissue. Therefore, it is very important to grasp the timing of the first meal after fitness.
Extended data:
After exercise, muscle glycogen originally stored in human muscle cells is consumed in large quantities, and muscle fibers are also damaged to some extent during exercise. At this time, if nutrition can be supplemented in time, it will not delay time;
It can not only replenish, repair and grow muscle tissue in time, but also improve the metabolic efficiency of fat in the later stage, that is, the after-combustion effect of fat. Therefore, when the muscles are "full", they will have the strength to work, and they will consume more energy when they are quiet later, which is to improve the basic metabolism of the human body.
People's Daily Online-No.262: Do dieters eat or not eat after fitness? Very tangled