The relationship between calories, fat and muscle
1 kilogram of fat only consumes 4 to 10 calories per day; 1 kilogram of muscle can consume 75 to 125 calories per day (depending on the amount of exercise).
In addition to "consumption during exercise", the part of caloric consumption also includes "repair consumption after exercise"; the blood sugar, glycogen, water, minerals, protein, and creatine consumed during exercise will all be lost during the rest after exercise. Repair, in addition to normal dietary supplements, these will consume your own fat as energy to repair the body.
Many people only pay attention to the consumption during exercise, but do not pay any attention to the consumption after exercise and the nutritional intake during and after exercise. In this state, the exercise performance may be poor, the energy may be listless, or the malnutrition may lead to obesity. and other ailments.
So diet before/after exercise is very important.
First: Do not fast before exercise
Fasting during exercise will cause the body's supply mechanism to become imbalanced. In addition to easily lowering blood sugar and causing muscle hunger, which affects exercise or training, fasting will also directly decompose muscle as an energy source (muscle will be decomposed into: blood sugar, minerals and amino acids) ), but the gain outweighs the loss.
Second: Do not fast after exercise
After exercise, blood sugar/glucose must be restored, muscles/joint tissues also need to be repaired, and the metabolism of lactic acid also requires energy; allowing the body to starve muscles until the next meal, the body will suffer from low blood sugar and lack of energy.In the state of glycogen, what will be used as energy? Of course, muscle.
What should you eat before and after exercise?
In addition to exercising when you first wake up*, it is recommended to eat within 1 to 2 hours before exercising. The food you eat should be mainly protein and carbohydrates. The caloric calculation should be about 80% of the calories consumed by exercise. Suppose you plan to jog for an hour. If you expect to consume at least 800 calories in an hour and a half, you should eat at least 600 calories of basic calories.
After exercise, the caloric intake is normal, but the intake of carbohydrates and protein must be adjusted to increase. If there is no meal within 30 minutes after exercise, a small amount of carbohydrate-based/protein-supplemented food must be supplemented.
You should not feel hungry before exercise, during exercise, or within 30 minutes after exercise; supplements during exercise should be mainly water and carbohydrates, and protein or fat should be absorbed.
*As for exercise within 2 hours after getting up, because the body has repaired at night and has adapted to the muscle hunger of these few hours, there will be considerable blood sugar and glycogen storage. Just drink water before exercise and replenish it during exercise. Carbohydrates can prevent muscle hunger. Just eat a breakfast based on carbohydrates and protein within 30 minutes after exercise.
*Exercise 1 to 2 hours before sleep, theoretically within 1 to 2 hours after dinner, no need to replenish before exercise, replenish sugar and water during exercise, only eat sugar-based food after exercise, assuming that after exercise If you feel hungry, you should only eat until you feel slightly hungry and should not continue eating to avoid affecting your sleep.
The nutrients your body needs must be balanced
Water, protein, carbohydrates, minerals, vitamins, and fat are the nutrients that the body needs every day. If you need to lose weight but do not want to affect the total calorie intake, you should directly reduce the intake of fat and sugar to a low level and change it. It should be supplemented by protein, and the lower limit of the basic intake should be considered. The intake of minerals, water, and vitamins should not be changed.
Every time I see weight loss problems or the diet of losers in 01, it is completely wrong. These people just implement the wrong diet/exercise plan again and again without changing, and of course they continue to fail again and again.
The importance of eating breakfast
Have breakfast! Why don’t you have breakfast?!
As long as you have a normal schedule, no matter whether you are an athlete, a student, an office worker or a hard worker, you should have breakfast when you get up at a normal time every day!
Usually, people don’t eat after 10 pm. Even if they don’t go to bed until 1 or 2 pm, they will drink some water. At this time, they don’t actually feel hungry. The body has already begun to starve. They are still starving when they sleep normally. Of course, they eat Late night snacks are absolutely terrible, especially "Taiwanese authentic snacks" that are heavy in oil and salt.
Assuming that people stop eating after 10 p.m. and wake up between 7 and 7:30 in the morning, a simple calculation means that they have not eaten for more than 9 hours. Under normal circumstances, the frequency of human eating during the day is 4 to 6 hours. According to sleep Depending on your habits, you may actually be starving for twice the normal eating time.
You don’t need to eat when you first get up because the body’s mechanism will transfer the nutrients absorbed during the day to repair the body and replenish blood sugar and glycogen. Usually a normal night’s sleep can restore the body to 90% of the level; usually the heart rate decreases during sleep and the metabolism slows down. Mainly repairing, so the calories consumed during sleep are limited, so normal and healthy people can not eat within the "one hour" after waking up.
The purpose of eating breakfast is to replenish energy before lunch. Assume that a person who has not eaten after 10 o'clock in the evening does not start eating until 12 o'clock at noon. He has been starving for 14 hours. What does the body use to consume at this time? The first is the liver Sugar, but soon it will start to consume muscles. Glycogen and muscles are consumed to replenish blood sugar; the basic energy requirement for brain operation and heart beating is blood sugar; supplementing sugar/fat/protein-based foods for breakfast can increase blood sugar concentration. , naturally it will not activate the body mechanism to consume muscles.
What should you eat for breakfast? Of course, the first priority is sugar, followed by fat, and protein second. Protein is usually not used immediately when eaten at this time. Sugar can control blood sugar concentration, and fat is relatively Easy to absorb, can reduce blood sugar usage.
Seeing this, in order to prevent your body from starving, consuming muscle and accumulating fat, please start eating breakfast regularly.
Human hunger is a protective mechanism. The sources of hunger include: dehydration, low blood sugar concentration, and increased demand for nutrients (fat, protein). However, hunger for minerals and vitamins will not be expressed, so these two It is easy to absorb too much or not enough; skipping breakfast will cause the body to start to accumulate fat and continue to crave sugar. Fat is high in calories and requires low energy, so the body will break down muscles that are not high in calories but have high energy requirements to supplement and protect the body. .
Generally speaking, when facing hunger before a meal, sugar and water should be the main supplement, and protein should be supplemented; breakfast should mainly be sugar and fat. So what should not be eaten for breakfast? Egg pancakes,Carrot cake is particularly unsuitable because the fat content is much greater than sugar. It is best to eat whole-grain bread (low GI value) or a mixed sandwich (including lettuce and ham/cheese).
For weight loss and health, please eat breakfast every day.