What is better to eat after working out at the gym

Within 1-2 hours just after finishing fitness, it is enough to give priority to fast-absorbing carbohydrates + an appropriate amount of high-quality protein. What you eat can be adjusted based on your training goals, follow-up arrangements and taste preferences. There is no unified standard answer at all.

I have been practicing for more than three years, and I have visited many supplement pits that can circle around my community. At the beginning, I even carried a protein powder shaker cup with me because I was afraid that I would not be able to catch up with the so-called "golden 30 minutes" supplement window. Now I am more casual. I finished 12 squats last week. After putting on heavy weights, my legs were so soft that I couldn't even stand on a shared bicycle seat. I grabbed an iced full-fat sugar-free yogurt and a banana from a roadside convenience store. I ate it and sat down for five minutes before I recovered. It was much more comfortable than before when I drank iced American style.

Speaking of this golden 30 minutes, in fact, there has always been a lot of controversy in the circle. Old-school bodybuilders firmly believe that the absorption rate of nutrients is highest at this time. Eating late is equivalent to exercising in vain. Now there are many studies to support it. As long as your total calories, protein, and carbohydrate intake for the day meet the requirements To meet the goal, this window period can be relaxed to 2-3 hours. To put it bluntly, muscles are like brick walls that have just been shaken loose during training. After training, you need to fill the gaps with cement. As long as the amount is enough, fill it half an hour earlier and half an hour later. In the end, the wall will be about the same strength. My colleague works overtime all year round, and sometimes he has to catch the subway for 40 minutes to get home before eating dinner. The weight of the three major items has steadily increased by 2.5 kilograms every month, and he has not lost any muscle.

Of course, you can't just eat everything. If you practice aerobics or jogging for an hour today, and it is for the purpose of brushing fat, then there is no need to pour protein powder. Just add electrolyte water and a small piece of whole wheat bread. Otherwise, the extra calories you eat will not be consumed, and you will lose weight slowly. If you hit a powerlifting PR today, or did a whole set of differentiated muscle-building training, the protein must keep up. Approximately 0.3-0.5 grams per kilogram of body weight is enough. For example, a 70-kg person can eat two hard-boiled eggs and a small bowl of white rice. There is no need to show off two tablespoons of protein powder at a time. If you cannot absorb it, you will easily run to the toilet because of bloating.

I have several natural fitness veterans who have practiced for five or six years, but they still don’t like to drink protein powder. After training, I go downstairs to Shaxian to eat skinless chicken drumsticks with less marinade.

In fact, there is really no need to make the post-workout meal as rigorous as an experiment. As long as you don’t dazzle your brain with three bottles of iced Coke and two large skewers of fried pork belly after training, you can adjust it according to your own eating habits. After all, we ordinary people are not competing for the Olympics in fitness. Eating comfortably and sustainably is more important than any precise ratio.