Fitness Guide and Diet Tips

Nutrition after exercise fitness

Nutrition after exercise fitness- How important is food for your energy after exercise fitness? Depends, because different goals and different ways it depends on how well the incoming nutrients for the rest of your day. Nutrition after Exercise (NSL) is a topic of considerable debate because it was said that important in the NSL after 30-40 minutes of exercise, but others say not so necessary. In this article will discuss both and the reason behind it.

NSL who enter our bodies could have been a heavy food (rice and side dishes) or nutrient liquid milk or something. When we talk NSL immediately after exercise, nutritional liquid known to rapidly enter the muscle because it is very easy to absorb. The theory is an increase of insulin by the incoming NSL will bring carbohydrates and protein into muscle cells and increases protein synthesis.
If your goal is to increase muscle mass, I recommend NSL form of liquid nutrition with a maximum after 40 minutes of exercise and continued with a heavy meal 60-90 minutes later. NSL must contain high GI carbs, protein and fat but low micronutrient.

In this case, it is important to eat enough carbohydrates to increase insulin, which in turn will become the carrier of carbohydrates and protein into muscle cells and begin to repair the muscle layer. It is difficult to say how many carbohydrates should be consumed, because if you eat too much, then the excess will be stored as fat.
That’s why bulking phase (enlargement of muscle mass) and cutting (reduced fat) is recommended to be separated. For example, if someone wants to bring up his muscles and form a six pack, then he should apply the first phase of muscle enlargement to be achieved. After that just make the reduction of fat to form six pack.

Research has shown that consumption of 0.8 to 1.2 grams of carbohydrates per 1 kg body weight (dry weight without fat), increased insulin response and accelerates muscle repair. If you want to use this math, I recommend 0.8 grams of carbs per 1 kg of dry weight of your body, unless you’ve been doing a long training session and very tiring (so you should consume more).

Also important is your micronutrient the NSL, because micronutrient helps transport protein into muscle and dramatically increases the speed of muscle tissue repair. In addition, during the training sessions, decreased immune system and increased consumption micronutrient after exercise and during the rest of the day will help improve the body’s immune system to an optimal or even exceeded.
Make sure you exercise it needs it. High-intensity exercise 30 minutes may not make your glycogen level is low enough. If you consume liquid nutrition with a high GI and your glycogen levels are not too low, then maybe the excess glycogen can be stored as fat.

Now, if your goal reducing body fat, then this is the other side of the NSL. You should not eat immediately after exercise NSL, but should not eat at all in the 1.5 to 2 hours after exercise (2-hour fasting).
But make sure you are a good diet so that you can obtain optimal health. Unfortunately, many people who have eaten taste good, but in fact have a bad diet good for the quality and amount of nutrients. Because it here will be given a quick guide to determining whether the diet you can balance with the fasting 2 hours after exercise.

• Not eating bad food (sugar, processed foods)
• Eat at least 1.2 grams of protein
• Obtain source of carbohydrates from fruit and vegetables
• Eating enough calories for your body functions properly
• Consistent with good nutrition

If you are not sure about the quality of your food, monitor in a week and then written. You might be surprised at what you actually eat during the week.
In conclusion, if you want to lose weight, delayed for 2 hours NSL is a good choice. But if you want to build muscle or just completed a long training sessions until your glycogen level is low, NSL will be a liquid nutrition is very important.

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