How long after exercise can you eat without gaining weight

In addition to congenital obesity, most people who gain weight the day after tomorrow are due to excessive intake of high-calorie foods and lack of necessary exercise. Therefore, if you want to achieve the effect of fat loss, the most important thing is to combine exercise and dieting to achieve the best effect. However, after exercise, due to high-intensity exercise, it is very easy to feel hungry. So how long after exercise should you eat to avoid gaining weight?

You can eat 50-60 minutes after exercising.

Eating too much before working out will affect your performance during exercise, but it is necessary to replenish your body with energy after exercise. After exercising during the day, you can eat about 50 to 60 minutes later, and it is best to finish replenishing within two hours. If you work out at night, don't eat anything unless you are very hungry.

The reason why you shouldn't rush to eat after working out

1. Weakened gastrointestinal motility

After exercise, our body is in a state of extreme excitement, blood circulation speeds up, gastrointestinal motility weakens, and digestive juice secretion decreases.

2. Decreased digestive function

As soon as you finish exercising, a large amount of blood is distributed to the musculoskeletal system, the blood flow to the digestive system decreases, and its function declines.

Therefore, eating immediately after exercise will affect the digestion and absorption of food, which is not good for the body. Over time, it will also cause gastrointestinal diseases such as indigestion and chronic gastritis. It is not suitable to eat right now.

Reasons for taking 50-60 minutes before eating

If you eat 50-60 minutes after exercising, your body will be able to use them efficiently. The period within 1 to 2 hours after training is the time when you don’t have to worry about gaining weight. Absorption and utilization will be very high, growth hormone and other things will also be secreted, and the body will begin to repair itself.

Dietary nutritional supplements for bodybuilders

1. Reasonable meal arrangement

It is more appropriate for beginners to adopt the "5 meals a day method": that is, eat 5 times a day. The proportions of the five meals are: breakfast accounts for 20% of the total daily amount, morning snack accounts for 10%, lunch accounts for 30%, afternoon snack accounts for 10%, and dinner accounts for 30%.

2. Scientific dietary composition

The daily diet formula is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55.

Sweet potatoes, oats, potatoes, corn, etc. are very high in carbohydrates and can be used as the first choice.

Protein is the most important source of nutrition for muscle growth. Fitness trainers should mainly consume non-fat or low-fat foods, such as skim milk and eggs.

3. Eat more alkaline foods

The body fluids of a normal person are weakly alkaline. After fitness exercise, the sugar, fat, and protein in the body are broken down in large quantities, producing acidic substances such as lactic acid and phosphoric acid, which make people feel sore muscles and joints and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus fruits, and apples to maintain a basic balance of acidity and alkalinity in the body in order to eliminate fatigue caused by exercise as soon as possible.

How long should you eat after exercising? It is better to replenish various nutrients reasonably 50-60 minutes after exercising. Next, I will tell you how to arrange your meals.

Dietary Tips for Bodybuilders

Girls who really want to lose fat through fitness or exercise can learn how to arrange their diet correctly. During fitness, we especially emphasize high-protein diet arrangements. In addition, we cannot ignore the intake of carbohydrates because it is the basic condition for your fat burning.

If you have to work or study during the day and have to schedule your fitness time at night, you should choose foods with a low glycemic index (grapefruit, pear, apple) or a cup of oatmeal with milk (which needs to be diluted) for dinner.

Remember that the appropriate time to eat after exercise is 50-60 minutes, but within two hours.