What to eat after exercise is easy to gain muscle and lose fat

Moderate intake of high-quality protein and complex carbohydrates after exercise can help increase muscle mass and reduce fat. Recommended foods include chicken breast, eggs, broccoli, oats, whey protein powder, etc. Protein helps with muscle repair, carbohydrates replenish energy reserves, and low-fat, high fiber foods promote metabolism.

1. Chicken breast

Chicken breast is a typical high protein, low-fat food, containing about 30 grams of protein per 100 grams and less than 3 grams of fat. It is rich in branched chain amino acids and can directly participate in muscle synthesis and metabolism. Boiling or baking can avoid additional oil intake, and it is recommended to pair it with coarse grains such as brown rice.

2. Eggs

The protein bioavailability of eggs is as high as 94%, and the yolk contains lecithin, which helps with fat metabolism. Eating 2-3 whole eggs after exercise can provide essential amino acids, among which leucine can activate the mTOR pathway to promote muscle growth. Boiled eggs have the best absorption efficiency, avoiding frying and damaging nutrients.

3. broccoli

broccoli is rich in dietary fiber and sulforaphane, which can regulate estrogen metabolism and reduce fat accumulation. Its vitamin C content exceeds that of oranges, which helps to clear free radicals after exercise. Blanching and cold mixing can retain more nutrients, and it is recommended to pair it with salmon to enhance anti-inflammatory effects.

4. Oats

The β - glucan in oats can delay carbohydrate absorption and maintain blood sugar stability. After exercise, 30 grams of oats provide complex carbohydrates, which are combined with whey protein to form a synthetic window period. Choosing steel cut oats has a lower glycemic index, and adding chia seeds can increase omega-3 intake.

5. Whey protein powder

Whey protein contains a complete spectrum of essential amino acids, with an absorption rate of 8-10 grams/hour, suitable for supplementation within 30 minutes after exercise. The lactoferrin component can regulate the gut microbiota, and it is recommended to choose isolated whey protein to reduce lactose intake. Can be mixed with bananas to enhance the taste. A diet that increases muscle and reduces fat should follow the principles of sufficient protein, timely carbohydrates, and high-quality fat. In addition to the above-mentioned foods, 300-500 milliliters of electrolyte water should be replenished within 2 hours after exercise. Avoid high sugar beverages and processed foods, and reduce fast carbon intake at night. Regularly adjusting protein sources can prevent malnutrition, and adding 10-15 grams of protein after strength training can have a better effect. Long term combination of resistance training and aerobic exercise can achieve ideal body composition improvement effects.