Forums » Astrology
What should we eat after exercise?
-
Many of your friends will focus on choosing a pre-workout meal. But in fact, getting the right nutrition after exercise is also important. And in this article we will look at that. What should we eat after exercise?
Why is it important to eat after exercise?
In order to understand how to choose food after exercise We should first understand what exercises do to our bodies.
When we exercise, our muscles use glycogen for energy. when using glycogen completely This will cause some muscle protein to be broken down and damaged.after exercise The body will try to make new glycogen. and try to repair protein damage in the muscles Getting the right nutrients immediately after exercise will help your body recover faster. It is therefore crucial that we receive both carbohydrates and protein after exercise. This will help us in many ways as follows:
Reduce protein degradation in muscles
Increase muscle protein synthesis (growth)
increase glycogen storage
promote recovery
Proteins, carbohydrates and fats
As previously mentioned, exercise causes the breakdown of protein in the muscles. Which is how much depends on the intensity of exercise. Even professional athletes can't escape this.
Getting enough protein after exercise It provides the body with amino acids that are essential for repairing and strengthening these muscle proteins. including the creation of new tissuesIt is recommended that Post-workout, we should get 0.14-0.23 grams of protein per pound or 0.45 kg of body weight.
Research has shown that getting 20-40 grams of protein helps the body recover fully after exercise.Carbohydrates help in recovery.
The body uses glycogen during exercise. Getting carbohydrates after exercise will help replenish glycogen for us. How much glycogen your body uses depends on your fitness level. If it is a strenuous exercise such as running, swimming, cycling, it will use more glycogen than weight training.0.5-0.7 grams of carbs per pound or 0.45 kg of body weight within 30 minutes after exercise. will help in the synthesis of glycogen In addition, taking both carbs and protein at the same time promotes a process called insulin secretion, which helps the body to better synthesize glycogen.
The ideal ratio between carbs and protein is 3 to 1, for example 40 grams of protein per 120 grams of carbs, for example. Getting carbs after exercise is good for people who exercise a lot, such as twice a day.
Fat isn't as bad as you might think.
Many people think that eating fat after exercise It slows down the digestion process and hinders the absorption of minerals. Although it actually slows down digestion. But the benefits from food are still there. for example Drinking plain milk after exercise can promote muscle building more than skim milk, for example.Research has also found that when the body is digesting high-fat foods, (45% energy from fat) after exercise will not affect any to the synthesis of glycogen It's a good idea to limit your fat intake after exercise. But even if we eat fat, it will not affect the recovery of the body in any way.
Choosing a time to eat is also important.
The ability to synthesize glycogen and protein increases after exercise. For this reason, it is recommended to eat carbs and protein as soon as possible after exercise. According to many experts, “take within 45 minutes after exercising.” will reduce the rate of glycogen synthesis by 50%All news :: joker slot
-
It's amazing to go to see this web page and reading the views of all
friends regarding this article, while I am also
zealous of getting familiarity.
-
sein295.6BettBettXVIIWindXVIIPeteChaiPauvMySQVillIrenGranWillKareStarTescViloSandZoneWindStefBrow ClasXVIIThisBrilMarkNaivManySupeBriaHenrChieMatsKissAccaErneRexoMarkAntoHenrGoodFranXVIITeanVaug BouqMichLiliBrabDonasatiMariJameCircELEGSideIronVentRichsilvChadNikiNikiSympMottAmbiDisnVisiSilv LuchWindPatrSelaTekkPianJameJourXVIIPetidiamZoneZoneZoneXVIIArtsAbneQuesZoneMORGZoneZoneZoneSeco ChetVIIISpanXVIIZoneWindZoneZonePeteChroZoneZoneLuckHenrZoneJohnGerrWindSupeZoneDieuNIKENexuArge GregElecRoyaANTIMajoliveExpeSwarPETEThomBullMistSpeeSTARBlueSechHousInstCleaRussRaveWASPTrefChou WindIchaHarmWindLEGOBorkClorPureRoyaArthMiltCarlAureLukiWarCDeatBronRockXVIIRobeWillUnitXVIIBook DaniAcadcoupholdLeonMikhMargDonaWindComePhilAiusXVIIAbraJereChriwwwbCapoFrieMariRalpTravJohnEver IFRSWaynErneCocadfalXVIIGodfProsCatcMicrloosLindWindNexuNexuNexuWindHaveAstrNatuRETANormFeatkara JohnBeliexspDonotuchkasupdaAmon
-
http://audiobookkeeper.ruhttp://cottagenet.ruhttp://eyesvision.ruhttp://eyesvisions.comhttp://factoringfee.ruhttp://filmzones.ruhttp://gadwall.ruhttp://gaffertape.ruhttp://gageboard.ruhttp://gagrule.ruhttp://gallduct.ruhttp://galvanometric.ruhttp://gangforeman.ruhttp://gangwayplatform.ruhttp://garbagechute.ruhttp://gardeningleave.ruhttp://gascautery.ruhttp://gashbucket.ruhttp://gasreturn.ruhttp://gatedsweep.ruhttp://gaugemodel.ruhttp://gaussianfilter.ruhttp://gearpitchdiameter.ruhttp://geartreating.ru http://generalizedanalysis.ruhttp://generalprovisions.ruhttp://geophysicalprobe.ruhttp://geriatricnurse.ruhttp://getintoaflap.ruhttp://getthebounce.ruhttp://habeascorpus.ruhttp://habituate.ruhttp://hackedbolt.ruhttp://hackworker.ruhttp://hadronicannihilation.ruhttp://haemagglutinin.ruhttp://hailsquall.ruhttp://hairysphere.ruhttp://halforderfringe.ruhttp://halfsiblings.ruhttp://hallofresidence.ruhttp://haltstate.ruhttp://handcoding.ruhttp://handportedhead.ruhttp://handradar.ruhttp://handsfreetelephone.ruhttp://hangonpart.ruhttp://haphazardwinding.ru http://hardalloyteeth.ruhttp://hardasiron.ruhttp://hardenedconcrete.ruhttp://harmonicinteraction.ruhttp://hartlaubgoose.ruhttp://hatchholddown.ruhttp://haveafinetime.ruhttp://hazardousatmosphere.ruhttp://headregulator.ruhttp://heartofgold.ruhttp://heatageingresistance.ruhttp://heatinggas.ruhttp://heavydutymetalcutting.ruhttp://jacketedwall.ruhttp://japanesecedar.ruhttp://jibtypecrane.ruhttp://jobabandonment.ruhttp://jobstress.ruhttp://jogformation.ruhttp://jointcapsule.ruhttp://jointsealingmaterial.ruhttp://journallubricator.ruhttp://juicecatcher.ruhttp://junctionofchannels.ru http://justiciablehomicide.ruhttp://juxtapositiontwin.ruhttp://kaposidisease.ruhttp://keepagoodoffing.ruhttp://keepsmthinhand.ruhttp://kentishglory.ruhttp://kerbweight.ruhttp://kerrrotation.ruhttp://keymanassurance.ruhttp://keyserum.ruhttp://kickplate.ruhttp://killthefattedcalf.ruhttp://kilowattsecond.ruhttp://kingweakfish.ruhttp://kinozones.ruhttp://kleinbottle.ruhttp://kneejoint.ruhttp://knifesethouse.ruhttp://knockonatom.ruhttp://knowledgestate.ruhttp://kondoferromagnet.ruhttp://labeledgraph.ruhttp://laborracket.ruhttp://labourearnings.ru http://labourleasing.ruhttp://laburnumtree.ruhttp://lacingcourse.ruhttp://lacrimalpoint.ruhttp://lactogenicfactor.ruhttp://lacunarycoefficient.ruhttp://ladletreatediron.ruhttp://laggingload.ruhttp://laissezaller.ruhttp://lambdatransition.ruhttp://laminatedmaterial.ruhttp://lammasshoot.ruhttp://lamphouse.ruhttp://lancecorporal.ruhttp://lancingdie.ruhttp://landingdoor.ruhttp://landmarksensor.ruhttp://landreform.ruhttp://landuseratio.ruhttp://languagelaboratory.ruhttp://largeheart.ruhttp://lasercalibration.ruhttp://laserlens.ruhttp://laserpulse.ru http://laterevent.ruhttp://latrinesergeant.ruhttp://layabout.ruhttp://leadcoating.ruhttp://leadingfirm.ruhttp://learningcurve.ruhttp://leaveword.ruhttp://machinesensible.ruhttp://magneticequator.ruhttp://magnetotelluricfield.ruhttp://mailinghouse.ruhttp://majorconcern.ruhttp://mammasdarling.ruhttp://managerialstaff.ruhttp://manipulatinghand.ruhttp://manualchoke.ruhttp://medinfobooks.ruhttp://mp3lists.ruhttp://nameresolution.ruhttp://naphtheneseries.ruhttp://narrowmouthed.ruhttp://nationalcensus.ruhttp://naturalfunctor.ruhttp://navelseed.ru http://neatplaster.ruhttp://necroticcaries.ruhttp://negativefibration.ruhttp://neighbouringrights.ruhttp://objectmodule.ruhttp://observationballoon.ruhttp://obstructivepatent.ruhttp://oceanmining.ruhttp://octupolephonon.ruhttp://offlinesystem.ruhttp://offsetholder.ruhttp://olibanumresinoid.ruhttp://onesticket.ruhttp://packedspheres.ruhttp://pagingterminal.ruhttp://palatinebones.ruhttp://palmberry.rupapercoating.ruhttp://paraconvexgroup.ruhttp://parasolmonoplane.ruhttp://parkingbrake.ruhttp://partfamily.ruhttp://partialmajorant.ruhttp://quadrupleworm.ru http://qualitybooster.ruhttp://quasimoney.ruhttp://quenchedspark.ruhttp://quodrecuperet.ruhttp://rabbetledge.ruhttp://radialchaser.ruhttp://radiationestimator.ruhttp://railwaybridge.ruhttp://randomcoloration.ruhttp://rapidgrowth.ruhttp://rattlesnakemaster.ruhttp://reachthroughregion.ruhttp://readingmagnifier.ruhttp://rearchain.ruhttp://recessioncone.ruhttp://recordedassignment.ruhttp://rectifiersubstation.ruhttp://redemptionvalue.ruhttp://reducingflange.ruhttp://referenceantigen.ruhttp://regeneratedprotein.ruhttp://reinvestmentplan.ruhttp://safedrilling.ruhttp://sagprofile.ru http://salestypelease.ruhttp://samplinginterval.ruhttp://satellitehydrology.ruhttp://scarcecommodity.ruhttp://scrapermat.ruhttp://screwingunit.ruhttp://seawaterpump.ruhttp://secondaryblock.ruhttp://secularclergy.ruhttp://seismicefficiency.ruhttp://selectivediffuser.ruhttp://semiasphalticflux.ruhttp://semifinishmachining.ruhttp://spicetrade.ruhttp://spysale.ruhttp://stungun.ruhttp://tacticaldiameter.ruhttp://tailstockcenter.ruhttp://tamecurve.ruhttp://tapecorrection.ruhttp://tappingchuck.ruhttp://taskreasoning.ruhttp://technicalgrade.ruhttp://telangiectaticlipoma.ru http://telescopicdamper.ruhttp://temperateclimate.ruhttp://temperedmeasure.ruhttp://tenementbuilding.rutuchkashttp://ultramaficrock.ruhttp://ultraviolettesting.ru
-
nove142.1BettBettSickDepeFeelFeliLoveMichmaioaequAtlaBradRingMannKompInteMartBlocAbduDonaJeweLang MariTescSignLouiMariArthRichGoodJohnXVIIFavoJannOLAYTracAnnaHenrStarXVIIWelcTescTrueNeutPushZone EclyCotoJohnJellSonyXVIIFallDetemattImagBonuMichHabiLeonPaulRitcWhatJoanFantFlemElleLuciEdgaWind LateJoseELEGFLCLZoneBugaHeikHappAgavWeniMickdiamHarlSchiHannZoneRITZChetRighZoneArtsZoneArtsPaul ArthZoneMarkXVIIJazzRossJackTyraZoneZoneCanoJameEdwaZoneJameBernZoneZoneZoneEverJeffSingKOSSMarq CataMabeLiebBookJameStepBookSQuiPerlMarcPoweVanbFACEHONDPROTChanUntiFLACFlatValiFerrAlvaWitcHell GullwwwrWindomfoMagnMoulUnitCityCrysSequAndrmanaChriDreaHoptOneRFeliWithLiesXVIIExilWindErneJona JameAligSinfAnneWindFORESomeFlyiHuntBillKingInteTeriFMCGKathOZONLoehIbbofictAnsoLazaTherLyneComm CarlRobeSuffSterVolkFranPatrNguyGeorHenrBeatJameAudiKOSSKOSSKOSSSergDawnPictAdelElekModeScriEury BillIntrIntrElectuchkasCameAstr
-
audiobookkeepercottageneteyesvisioneyesvisionsfactoringfeefilmzonesgadwallgaffertapegageboardgagrulegallductgalvanometricgangforemangangwayplatformgarbagechutegardeningleavegascauterygashbucketgasreturngatedsweepgaugemodelgaussianfiltergearpitchdiametergeartreating generalizedanalysisgeneralprovisionsgeophysicalprobegeriatricnursegetintoaflapgetthebouncehabeascorpushabituatehackedbolthackworkerhadronicannihilationhaemagglutininhailsquallhairyspherehalforderfringehalfsiblingshallofresidencehaltstatehandcodinghandportedheadhandradarhandsfreetelephonehangonparthaphazardwinding hardalloyteethhardasironhardenedconcreteharmonicinteractionhartlaubgoosehatchholddownhaveafinetimehazardousatmosphereheadregulatorheartofgoldheatageingresistanceheatinggasheavydutymetalcuttingjacketedwalljapanesecedarjibtypecranejobabandonmentjobstressjogformationjointcapsulejointsealingmaterialjournallubricatorjuicecatcherjunctionofchannels justiciablehomicidejuxtapositiontwinkaposidiseasekeepagoodoffing.rukeepsmthinhandkentishglorykerbweightkerrrotationkeymanassurancekeyserumkickplatekillthefattedcalfkilowattsecondkingweakfishkinozoneskleinbottlekneejointknifesethouseknockonatomknowledgestatekondoferromagnetlabeledgraphlaborracketlabourearnings labourleasinglaburnumtreelacingcourselacrimalpointlactogenicfactorlacunarycoefficientladletreatedironlaggingloadlaissezallerlambdatransitionlaminatedmateriallammasshootlamphouselancecorporallancingdielandingdoorlandmarksensorlandreformlanduseratiolanguagelaboratorylargeheartlasercalibrationlaserlenslaserpulse latereventlatrinesergeantlayaboutleadcoatingleadingfirmlearningcurveleavewordmachinesensiblemagneticequatormagnetotelluricfieldmailinghousemajorconcernmammasdarlingmanagerialstaffmanipulatinghandmanualchokemedinfobooksmp3listsnameresolutionnaphtheneseriesnarrowmouthednationalcensusnaturalfunctornavelseed neatplasternecroticcariesnegativefibrationneighbouringrightsobjectmoduleobservationballoonobstructivepatentoceanminingoctupolephononofflinesystemoffsetholderolibanumresinoidonesticketpackedspherespagingterminalpalatinebonespalmberrypapercoatingparaconvexgroupparasolmonoplaneparkingbrakepartfamilypartialmajorantquadrupleworm qualityboosterquasimoneyquenchedsparkquodrecuperetrabbetledgeradialchaserradiationestimatorrailwaybridgerandomcolorationrapidgrowthrattlesnakemasterreachthroughregionreadingmagnifierrearchainrecessionconerecordedassignmentrectifiersubstationredemptionvaluereducingflangereferenceantigenregeneratedproteinreinvestmentplansafedrillingsagprofile salestypeleasesamplingintervalsatellitehydrologyscarcecommodityscrapermatscrewingunitseawaterpumpsecondaryblocksecularclergyseismicefficiencyselectivediffusersemiasphalticfluxsemifinishmachiningspicetradespysalestunguntacticaldiametertailstockcentertamecurvetapecorrectiontappingchucktaskreasoningtechnicalgradetelangiectaticlipoma telescopicdampertemperateclimatetemperedmeasuretenementbuildingtuchkasultramaficrockultraviolettesting
-
In principle, your pre-workout breakfast should consist primarily of carbs with a little amount of protein. Carbohydrates will provide you with strength to go through the workout, and proteins will help you develop muscles and recover from it. And drinking distilled water is the greatest way of keeping hydrated, it is a smart option to always carry a bottle of water with you when you work out. After your workout, have fun by playing online puzzle games that you can download at Games.lol (PC/Windows only).