In this lesson, we will learn about the foods you must eat to improve muscle growth after exercise.
If you work out hard at the gym or gym and don't eat protein, you often feel like you won't be able to build muscle. However, in fact, if you are meeting your daily intake for one day, not right after exercise, protein always stays in the body, so even if you do not eat protein immediately after exercise, there is no significant hindrance to muscle growth.
1. What is glycogen?
Unlike protein, there are nutrients that are depleted with exercise and need to be replenished.
In general, if you take a body composition test, muscle is made up of protein and body water. After exercising, this body water is consumed.
Here, body water is not simply flowing into the muscles, but is stored in the muscles in the form of glycogen, which is composed of glucose and water that are released when carbohydrates are broken down.
What you need to replenish immediately after exercise is to consume glucose, that is, carbohydrate, which is the material for glycogen, which is the source of energy that has just been consumed, rather than the protein that is staying in the body.
If carbohydrates are not consumed within two hours of exercise, the rate of glycogen resynthesis may drop by as much as 50%. Therefore, in order to replenish the depleted glycogen, which is a part of the muscle, it is recommended to consume carbohydrates as soon as possible immediately after exercise.
2. Reasons and Functions of Glycogen Intake
Glycogen also affects regular exercise and diet. A lack of glycogen, the energy source for sustained exercise, makes it impossible to sustain exercise.
Therefore, continuous supplementation can maximize caloric expenditure through exercise, thereby increasing skeletal muscle mass and muscle growth.
Also, if there is not enough carbohydrate or fat in the body, protein is used as an energy source, and in this case, the unique function of protein cannot be used.
For the intrinsic function of proteins, it is important to always maintain a certain amount of carbohydrates so that they can be used as energy.
3. Improve Diet Effect
Glycogen also acts as a kind of buffer in the body's fat metabolism.
When an overweight person adjusts his or her diet to lose weight, initially, the weight will increase at a fairly rapid pace.
Although it decreases, in this case, most of the body water is consumed along with the full glycogen, and when this glycogen is depleted to a significant extent and there is no energy to draw, the fight to lose fat begins in earnest.
Also, the more you restrict the intake of carbohydrates, the source of glycogen, in your diet, the steeper this initial weight loss trend may be, but if the total amount of glycogen at the start is the same, and the calorie deficit is the same, it is meaningless.
Conversely, if an ordinary person ate more than usual during the holidays, or if a person who was on a diet became tired of the diet or overeat due to external stressors, the glycogen that was dried up prior to the fat will be recharged first.
Although there is a limit depending on the degree and number of days of overeating, it is possible to absorb a significant amount of carbohydrates in excess of the total daily metabolic rate at about 2,000 calories (500g), so it is better to give up on that path altogether.
If not, it can be reversed with minimal damage. Of course, you may feel temporarily overweight and dissatisfied with the number on the scale due to the water you ingested in this process, but it is much better than gaining weight and if you maintain your calorie deficit again, you can come back within a few days.
Considering all of the above explanations, in the case of the general public,
When strength training is continued as a means of increasing skeletal muscle mass
In the long run, skeletal muscle mass will increase, which will increase the basal metabolic rate and increase and decrease glycogen synthetase.
It is possible to lose weight and lose body fat by dieting.
4. Prevention of ketosis
If carbohydrates are not consumed in adequate amounts, fat is incompletely burned, leaving a residue called ketones.
Ketosis can lead to nervous sensitivities, reduced motor performance, and bad odors from the mouth or body.
In addition, glycogen affects continuous exercise and diet, and if glycogen, an energy source necessary for continuous exercise, is insufficient, exercise cannot be continued.
5. How to properly consume glycogen
So, as to which carbohydrates to eat and how much, it is recommended to consume 1-1.5 g per kg of body weight of complex carbohydrates such as whole grains, legumes, and nuts.
For example, if you weigh 80 kg, it is recommended to eat about 80 to 120 g of complex carbohydrates. In addition, if protein and complex carbohydrates are consumed together in a 3:1 ratio, glycogen can be resynthesized more effectively.
Therefore, it would be good to eat a complex carbohydrate, such as grains or nuts, and protein at a ratio of 3:1 right after exercise.
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