On diet fitness, you must listen to a lot of people to supplement what protein, vitamin. Yes, these are to achieve a good fitness effect of essential substances, but not that fitness after every time to complement these, but carbohydrate is physical exercise before and after I have to supplement material. The most important is, the fitness of the success or failure, a large part of it depends on what you are going to carbohydrate supplementation and uptake.
How the uptake of carbohydrates
Nutrition expert thinks generally, daily intake of50% to60% calories from carbohydrates. Because of different carbohydrate, so more evidence to suggest that you should be careful to choose the diet.
For simple carbohydrates, drinking milk and juice, eating moderate amounts of fruit is very important. But the edible sugar and other sweeteners will provide substantial body of heat is harmful to health.
For the complex carbohydrate, low fiber should be avoided merely eating carbohydrates, starch ( such as potatoes ) and refined cereals ( such as white rice, pasta and bread ). These complex carbohydrates in foods will be the body quickly into monosaccharides.
On the contrary, should try to eat more contain a large number of fiber carbohydrate. Especially beans and whole grain foods are beneficial to human body health. In accordance with these experts recommend the consumption of fruit and vegetables, can complete to carbohydrate intake, health. There are many methods of carbohydrate ingestion on absorption and utilization of.
The main role of carbohydrates
Carbohydrates are the body after ingestion, can promote the secretion of insulin, and insulin in muscle recovery plays a very important role in the three:
1, can put from carbohydrate food sugar" drive" to the muscles, and for the next training reserve energy.
From2to the" driver" of food protein amino acids to the muscle tissue, promote muscle growth.
3 can inhibit the adrenal cortex hormones ( the human body in the large intensity training in the secretion of a hormone ) of catabolic effects.
Fitness after protein supplement fitness after meal should avoid intake of difficult to digest protein foods, such as chicken, beef, steak, but should choose milk, eggs, high protein and easily digestible food. The edible is designed to carry adequate amino acids to the muscle, is a muscle growth to provide raw materials.