Isn't it better not to exercise than to have supper after exercising

Whether eating late night snacks after exercising affects the effectiveness depends on food selection and intake. Moderate intake of healthy late night snacks with high protein and low GI carbohydrates will not offset exercise benefits, but high calorie, high-fat junk food may hinder weight loss and muscle repair. Proper nutrition supplementation after fitness can help with muscle repair and energy recovery. 30 minutes to 2 hours after exercise is the window period for nutrient absorption. At this time, consuming high-quality proteins such as chicken breast and Greek yogurt, combined with slow carbohydrates such as oats and whole wheat bread, can promote muscle protein synthesis. Proteins provide amino acids to help repair muscle fiber damage, while carbohydrates replenish muscle glycogen reserves. If you choose low-fat and high protein foods such as steamed fish and boiled eggs, combined with an appropriate amount of vegetables, it not only satisfies satiety but also avoids excess calories. Some people may overeat barbecue, fried foods, or desserts due to strong hunger after exercising. These foods have high calorie density and single nutrition, which can easily lead to excessive calories throughout the day. A high sugar and high-fat diet can inhibit the secretion of growth hormone, slow down the efficiency of fat metabolism, and may offset the body fat reduction effect caused by exercise in the long run. Alcoholic beverages can interfere with protein synthesis and delay the recovery process. Overeating at night may also affect sleep quality and indirectly hinder the secretion of muscle growth hormone.

It is recommended that fitness enthusiasts adjust their late night snacks according to their exercise intensity, with a focus on light and easily digestible protein and complex carbohydrates, and control their total calorie intake at 200-300 calories. Avoid overeating within 3 hours before bedtime and supplement vitamins with moderate amounts of low sugar fruits. Maintaining a regular daily routine and long-term dietary management can determine the effectiveness of weight loss and muscle gain more than simply focusing on whether to eat late night snacks after exercising.