Gao Minmin said that after exercising, eating high GI sugar ingredients, the ratio of sugar: protein about 3:1 to 4:1, can accelerate the replenishment of glycogen and help muscle synthesis.

(The picture is taken from photoAC)

[Health Channel/Comprehensive Report] In the cold winter, going out to exercise not only requires strong willpower, but also supplementation after exercise is an important part.

The nutritionist said that after exercise, it is recommended to supplement the protein of the prototype food, high GI carbohydrates, water and electrolytes, such as 1 medium-sized sweet potato with 2 hot spring eggs.

In addition, pairing with a 433 dinner plate in winter can not only maintain a sense of satiety, but also supplement rich nutrition. The recommended eating order is protein and fat, vegetables, and carbohydrates.

Nutritionist Gao Minmin posted on the Facebook fan page "Gao Minmin Nutritionist", saying that exercising in winter and eating the right food will burn fat more.

Regarding the post-exercise diet, she also gave suggestions, recommending that everyone supplement the following foods after exercise, which can not only burn fat, but also help muscle synthesis.

Please read on...

●Protein: Eat prototype ingredients, add 0.25-0.3g protein per kilogram of body weight after exercise, to help muscle repair and build.

●Carbohydrates: eat high GI carbohydrates.

Carbohydrates: protein ratio of about 3:1 to 4:1, accelerate the replenishment of glycogen and help muscle synthesis.

●Electrolyte and water: Properly replenish water. If you sweat a lot or exercise for 1 hour, you can replenish electrolyte drink to help replenish the water lost during exercise and help metabolism.

Gao Minmin reminds that if you exercise at a moderate to high intensity for more than 30 minutes, you can add about 300-400 calories; if you only take light walks or walks, you can pay attention to water replenishment.

How to eat after exercising to gain muscle, reduce fat, and develop a burning physique?

Gao Minmin said that by grasping the principle of supplementing the golden ratio after exercise: carbohydrates: protein = 3:1 to 4:1, it can help increase muscle and reduce fat, and develop a burning physique, such as the following combination:

●1 medium-sized sweet potato + 2 hot spring eggs: 365 calories.

●1 slice of thick toast + 350ml warm fresh milk: 370 calories.

●Chicken Rice + Poached Egg: 460 calories.

●Small meal bag + 10 small strawberries + soy milk: 310 calories.

In addition to the above four types, Gao Minmin also recommends pairing it with a 433 dinner plate in winter, or directly changing lunch and dinner to a 433 dinner plate, which has achieved the functions of maintaining satiety, delaying hunger, stabilizing blood sugar, and meeting nutritional needs.

She explained that the reduced-sugar 433 meal plate is a diet restructuring configuration, which is used to stabilize blood sugar, prolong satiety, and prevent hunger, etc., combined with exercise, it can make weight loss and health more effective.

As for how to place the 433 dinner plate?

Gao Minmin said that vegetables account for half of the plate, protein accounts for the remaining 40% of the plate; fat accounts for the remaining 30% of the plate; carbohydrates account for the remaining 30% of the plate.

Gao Minmin pointed out that in addition to the arrangement of the plate, the order of eating is also the key. You can enjoy the plate in the order of protein>vegetables>carbohydrate.

1. Protein (including fat): Increase satiety, stabilize blood sugar, help digestion, and decompose fat.

2. Vegetables: Help the body purify and enhance satiety.

3. Carbohydrates: Dietary fiber and fructooligosaccharides maintain smooth intestinal tract.

Gao Minmin reminded that in addition to diet, water supplementation is also very important, remember to drink plenty of water to help metabolism.

It is worth noting that sometimes "feeling hungry" may be due to thirst. Many foods also contain water, which can be counted in the daily water intake.

She also emphasized that there are hundreds of ways to control diet, and the common point supported by nutritionists is: don't lose weight faster than anyone else, but lose weight for a long time.

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• sports

• lose weight

• protein

• carbohydrate

• healthy diet

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