Why do you need to supplement protein after exercise? What can you eat to supplement protein after exercise?

Nowadays, more and more people choose fitness exercises, which are very beneficial to the body. Of course, after exercise, you should pay more attention to a scientific diet to be more perfect. Dairy products are also rich in protein. After exercise, you can drink a cup of yogurt to supplement protein, provide energy to the body, and accelerate body recovery. There are many such categories. If you are interested, you can come and learn about them!

Contents of this article

1. Why do you need to supplement protein after exercise?

2. What can you eat to supplement protein after exercise?

3. Notes on protein supplementation after exercise

Why do you need protein after exercise?

Replenish energy

Protein is a major component of the human body and is very important for human activities. During exercise, after the body consumes the stored carbohydrates, it will start to consume protein. Therefore, protein supplementation after exercise can replenish the consumed glycogen, provide energy to the body, and help the body recover.

For those who want to build muscle, it is especially important to supplement protein after exercise. Protein is the raw material for muscle growth. The rate of protein synthesis determines the rate of muscle growth and plays a relatively important role in the composition, growth and firmness of muscle groups.

What can I eat to supplement protein after exercise

Meat

Protein-rich animal foods such as eggs, poultry, fish, meat, and milk should be the first choice for protein supplementation. Red meats such as lamb, pork, and beef, in addition to providing rich high-quality protein, also contain large amounts of easily absorbed important minerals such as iron and zinc.

However, since red meat contains more fat, girls who want to lose weight are better off choosing skinless chicken, rabbit, fish and some seafood, which are not only rich in high-quality protein but also relatively low in fat.

Legumes and cereals are also rich in protein, but because the protein they contain lacks certain essential amino acids, they must be combined with each other. Only by mixing cereals and legumes can you obtain protein with a more balanced amino acid profile.

Dairy products are also rich in protein. You can drink a glass of yogurt after exercise to supplement protein, provide energy to the body and speed up recovery.

Considerations for protein supplementation after exercise

1. Do not replenish protein immediately after exercise. You should replenish protein 30 minutes after the exercise to restore your muscles.

2. The protein intake should not be too much, because protein food has a strong special power effect. Too much protein will increase the metabolic rate and increase the need for water. Especially when the water intake is controlled, too much protein will cause the body to lose water, increase the burden on the liver and kidneys, and produce too many acidic metabolites, which is not good for exercise. In addition, protein oxidation consumes more oxygen, which is not good for the body during exercise.

3. The body can only absorb protein when it contains enough carbohydrates and liquids, so after exercise, you should first eat carbohydrates and liquids, and then replenish protein.