Today I will bring you health-preserving dry goods, so that riders can reasonably choose and control their diet after riding, so as to maintain a good figure while effectively recovering their physical fitness.
After a ride, when is the best time to eat for recovery?
In a BBC study, researchers say the earlier you eat after a long ride, the better your recovery. Please try to eat within 1 hour after the ride. At this time, after a long period of physical exertion, our body urgently needs basic nutrition to start its growth and recovery functions. Eating food in time can satisfy the body's demand for energy to the greatest extent.
Which is stronger, carbohydrates or protein, for physical recovery?
The answer is that both are indispensable! Both substances can be of great help to the recovery of physical condition after long-distance riding.
As the main "fuel" of the human body, carbohydrates can provide energy for our body. It is stored in the muscle tissue and liver of the human body in the form of glycogen. After exercising, supplementing carbohydrates in an appropriate amount is helpful for supplementing consumed energy and repairing muscle tissue. Adequate intake of carbohydrates is also one of the necessary factors to maintain good long-term riding conditions for cyclists.
Carbohydrates are rich in pasta, grains, sugars, fruits, and root vegetables such as potatoes and carrots.
Protein is necessary for muscle tissue to repair itself and grow. After long-distance riding, there will be some damage to the muscle tissue. At this time, we need a certain amount of protein to repair the muscle. In addition, a reasonable intake of protein also has a certain effect on reducing muscle soreness that may occur on the second or third day after cycling.
After a long-distance ride, taking about 20 grams of protein can restore the body to its optimal state and promote normal muscle growth. 2 eggs, about 100g of beef, about 120g of fish, and green leafy vegetables can all meet this intake standard.
How much do you eat to restore your energy and lose weight?
I believe that one of the purposes of many cyclists for long-distance cycling is to lose weight. The idea of wanting to lose weight and eat must be shared by every cyclist whose purpose is to keep fit. Then, how to eat can make us want to The dream of a good figure is getting closer and closer?
"GI (Glycemic Index)" is the glycemic index, which reflects the degree to which food causes the body's blood sugar to rise. Choose foods with moderate calories and low GI value, while ensuring energy supplementation, the blood sugar concentration in the body will not be converted into fat by insulin in large quantities, and it can prolong the feeling of fullness and reduce the pain caused by hunger. The possibility of eating again, so as to achieve the effect of maintaining body shape. Generally speaking, foods with a value lower than 55 can be classified as lower GI values, such as eggplant, cauliflower, cucumber, tomato and other vegetable foods. However, it contains cream, cheese and other low-GI, but high-calorie foods, which should not be eaten too much when controlling weight.
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