Supplementing protein and carbohydrates after strength training can help muscles synthesize quickly. It is recommended to consume foods such as chicken breast, eggs, whey protein powder, oats, and bananas. Protein helps repair muscle fibers, carbohydrates replenish glycogen reserves, and the two work together to promote muscle growth.
1. Chicken breast
Chicken breast is a typical source of high-quality protein, with about 30 grams of protein per 100 grams and extremely low fat content. Its rich leucine can directly activate the mTOR pathway to stimulate muscle synthesis, and consuming 100-150 grams of boiled chicken breast within 30 minutes after training has the best effect. Be careful to avoid protein denaturation caused by frying or excessive cooking.
2. Eggs
Whole eggs provide a complete amino acid spectrum, and cholesterol in the yolk is a precursor substance for the synthesis of testosterone. It is recommended to consume 2-3 boiled eggs after training. Consuming both protein and yolk together can increase muscle protein synthesis rate. Lactose intolerant individuals can use eggs as a substitute for dairy products to supplement protein.
III. Whey Protein Powder
Whey protein has high bioavailability and rapid absorption characteristics. After training, 20 grams of whey protein combined with fruit juice can produce insulin synergistic effects. Choosing to separate whey protein can reduce lactose intake, and the brewing water temperature should not exceed 40 degrees to avoid damaging the protein structure. 4. Oats Oats Oats are a high-quality source of low glycemic index carbohydrates, and their beta glucan can delay blood sugar fluctuations. Eating 50 grams of oats with protein after training can supplement muscle glycogen without causing fat accumulation. Choosing a sugar free version of instant oats is more beneficial for muscle building and fat loss.
5. Bananas
Bananas are rich in fast absorbing carbohydrates and potassium elements, with a single medium-sized banana containing about 27 grams of carbohydrates. Eating 1-2 bananas immediately after training can quickly increase blood sugar levels, and the magnesium element it contains can also alleviate muscle spasms. Bananas with high maturity are easier to digest and absorb. The nutritional supplementation after strength training should seize the 30 minute golden window period, and the recommended ratio of protein to carbohydrate intake is 1:2 to 1:3. In addition to the above-mentioned foods, salmon, sweet potatoes, Greek yogurt, etc. are also high-quality choices. Avoid consuming high-fat foods or alcohol immediately after training, as these can delay nutrient absorption. Long term muscle gain also requires a daily protein intake of 1.6-2.2 grams per kilogram of body weight, combined with sufficient sleep. It is recommended to adjust the food combination according to individual metabolic characteristics. Lactose intolerant individuals can choose plant protein, while those who are prone to bloating should control their intake of legumes. Regular monitoring of changes in body composition can help optimize dietary plans.
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