What is the best thing to eat after working out at the gym

Within 1-2 hours after training, it is enough to give priority to replenishing easy-to-absorb fast carbohydrates and high-quality protein. There is no need to engage in too complicated activities. I did 3 sets of heavy deadlifts during leg training last week. My legs were shaking when I went downstairs. I grabbed a whole wheat sandwich with fried eggs and a box of room-temperature milk from the convenience store downstairs of the gym. I ate it in two bites and sat there to rest for half an hour. My originally weak legs were able to walk up the stairs normally. Before, I would have fainted on the escalator in the subway station while trying to go home to cook.

The topic "Should you show off your sugar high after training" has been particularly hotly debated on the Internet recently. In fact, people have different goals. I know a guy who does amateur bodybuilding. His body fat during the muscle-building period is around 12% all year round. After training, he will occasionally show off a crispy cone to replenish glycogen. His muscles grow quickly and his body fat does not change; but If you are originally here to lose fat and are usually controlling your calorie deficit, then you should use bananas, steamed corns and other fast carbohydrates that raise blood sugar at a moderate rate instead. Don’t just follow the trend and drink Coke and eat ice cream. Otherwise, the calories consumed by practicing for an hour will be eaten back in two bites, which is not worth the gain.

Some people always ask whether it is necessary to drink protein powder after training. Why is it necessary? There are several veterans around me who have been practicing for five or six years. They don’t even have a supplement box. They just bring boiled eggs, fried chicken breasts and brown rice at home every day. They can eat 1.8g of protein per kilogram of body weight in a day, and their muscle mass is much more stable than that of novices who stock up on more than a dozen supplements every day. To put it bluntly, protein powder is just a convenient supplement. If you are in a hurry and cannot eat a meal right away after training, a spoonful of whey protein will really save you trouble. It is better than grabbing potato chips and eating them when you are so hungry that you have to eat steak or boiled eggs after training. If you consume enough protein throughout the day, there is no need to spend that wasted money.

Oh, by the way, don’t be stupid like me in the first two months. After training, I thought about taking vitamin supplements, so I went straight to eat a large light salad, which was full of lettuce leaves and dragon fruit. The dietary fiber filled my stomach. After training, the blood supply to the gastrointestinal tract was already low, and indigestible things piled up in the stomach. It was so bloated that I ran to the toilet twice all afternoon without even mentioning it. The nutrients I just supplemented were basically not absorbed. Of course, there are many studies that say that if your diet is very regular and you can eat enough calories, protein, and carbohydrates throughout the day, there is actually no such strict "1-hour golden window period". You will not lose muscle even if you eat a meal after 2 hours of training. There is no need to make this matter like an iron law that must be followed, and training will be in vain after only ten minutes. It is really not like that. Fitness is a thing that makes you comfortable, so don't put so many shackles on yourself.