Eating after exercise to gain weight
Eating after exercise to gain weight:
Eating after exercise to gain weight Does eating after sports increase weight and what is the importance of eating after sports and how we can maintain a stable weight after sports and how eating foods after sports
helps in nourishing your body with the necessary and missing materials to learn in this article fromEating after exercise to gain weight Does eating after sports increase weight and what is the importance of eating after sports Health and Beauty website about these important topics for each An athlete and every person loses weight or increases without knowing the obvious reason. You can also see recipes for weight gain .
Food after exercise to gain weight:
Endurance long session or training hard require weightlifting Tsoada “refueling after exercise to help renew stocks of energy you have and repair your muscles, you will not lead this meal or snack to weight gain , unless your payment is to increase the number of calories you need to maintain your weight. If You use exercise as an excuse to eat, especially high-calorie foods and sweets, as this may lead to weight gain.
Why is it important to eat after exercise to provide the body with energy:
- When you exercise, your muscles use up their own glycogen stores as fuel, and this partially depletes your muscles of glycogen.
- Certain proteins in your muscles break down and become damaged after exercise as your body tries to rebuild glycogen stores and repair and rebuild muscle proteins.
- Eating the right nutrients soon after exercising can help your body do so faster.
- It is especially important to eat carbohydrates and protein after exercise.
Eating foods after exercise helps your body to:
- Reduce muscle protein breakdown.
- Increased muscle protein synthesis.
- Restore glycogen stores.
- Enhance recovery.
Good post-workout foods that don’t cause weight gain:
- Smoothie made with milk, dry skim milk, strawberries and bananas.
- Delicious turkey sandwich on whole grain bread with lettuce and tomato.
- Roasted salmon with sweet potatoes and spinach.
- Two boiled eggs with woven wheat flakes and an apple.
Related topics:
Importance of protein, carbohydrates and fats:
- Protein:
- Protein, carbohydrates, and fats are involved in the body’s post-workout recovery process.
- Protein helps repair and build muscle.
- Exercising leads to muscle protein deficiency, and the rate at which this happens depends on the exercise and your level of training.
- But even well-trained athletes suffer from muscle protein breakdown.
- Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins.
- It also gives you the building blocks needed to build new muscle tissue, as it is recommended to consume 0.14-0.23 grams of protein per pound of
- body weight.
- Studies have shown that eating 20-40 grams of protein is sufficient for the body to compensate for the lack of exercise
Carbohydrates:
- Your body’s glycogen stores are used as fuel during exercise, and consuming carbohydrates after exercise helps replenish them.
- The rate at which glycogen stores are used depends on activity, for example, endurance sports make your body use up more
- More glycogen than resistance training For this reason, if you participate in endurance sports (running and swimming)
- You need to consume more carbohydrates than a bodybuilder.
- Consuming 0.5-0.7 grams of carbohydrates per pound of body weight within 30 minutes leads to proper glycogen resynthesis.
- Insulin secretion, which promotes glycogen formation, is best stimulated when carbohydrates and protein are consumed at the same time.
- Therefore, eating both carbohydrates and protein after exercise can increase protein and glycogen synthesis.
- Eating a lot of carbohydrates to rebuild glycogen stores is even more important for people who exercise a lot.”
Fats:
- Fat is not that bad.
- Many people believe that eating fat after exercise slows digestion and prevents the absorption of nutrients.
- While fat may slow the absorption of your meal after a workout, it won’t diminish its benefits.
- Eating whole milk is more effective in promoting muscle growth after exercise than skimmed milk.
- When eating a high-fat meal (45% fat) after exercise, muscle glycogen synthesis was not affected.
minimum:
A post-workout meal with both protein and carbohydrates will enhance glycogen storage and muscle protein synthesis
Consuming a ratio of 1:3 (carbohydrate to protein) is a practical way to achieve this.
Post-workout meal timing:
- Your body’s ability to rebuild glycogen and protein improves after exercise, which is why a combination of carbohydrates is recommended.
- and protein as soon as possible after a workout, although the timing doesn’t have to be exact.”
- It is recommended to eat your meal after exercise within 45 minutes, and in fact it is believed that delaying carbohydrate consumption for less than two hours after exercise may lead to a decrease in glycogen levels by up to 50%.
Foods to eat after exercise:
Carbohydrates:
sweet potato.
- Chocolate milk.
- quinoa;
- Fruits (pineapple, berries, banana, kiwi).
- Rice cakes.
- rice.
- oatmeal.
- spaghetti.
- Dark green leafy vegetables.
Protein:
- Animal or vegetable protein powder.
- eggs.
- Yogurt.
- Cheese.
- Salmon.
- chickens.
- tuna.
Fats:
- avocado.
- nuts;
- dried fruits;
- A combination of the above foods can create great meals that provide you with all the nutrients.
- that you need after a workout.
