Eating beans is better than eating meat for muscle building
Core tip: People who understand fitness must understand how to eat, and this statement is very true. Because if you don't understand what to eat, you won't be able to develop a good physique, and naturally, you won't understand what real fitness is—not just casually lifting dumbbells or running a bit, which is what some people call "fitness."
Regarding diet and fitness, you've probably heard many people talk about supplementing with protein, vitamins, and so on. That's right; these are essential substances for achieving good fitness results, but it doesn't mean you need to supplement with them after every workout. However, carbohydrates are a substance your body needs to replenish after every single workout. In fact, the success or failure of your fitness largely depends on how you supplement and ingest carbohydrates.
How to Ingest Carbohydrates
Nutrition experts generally believe that 50% to 60% of a person's daily caloric intake should come from carbohydrates. Due to the different types of carbohydrates, more evidence suggests you should be cautious when choosing your diet.
For simple carbohydrates, it's very important to drink milk and juice and consume a moderate amount of fruit. However, consuming sugar and other sweeteners can provide a large number of calories that the body doesn't need, which is harmful to health.
For complex carbohydrates, you should avoid eating only low-fiber carbohydrates, starches (like potatoes), and refined grains (like white rice, pasta, and white bread). The carbohydrates in these foods are quickly converted into simple sugars by the body.
Instead, you should try to eat carbohydrates that are high in fiber. In particular, legumes and whole-grain foods are beneficial to human health. By consuming the recommended amounts of fruits and vegetables, you can achieve a complete and healthy intake of carbohydrates. There are many ways to ingest, absorb, and utilize carbohydrates.
The Main Functions of Carbohydrates
After carbohydrates are consumed by the body, they promote the secretion of insulin, and insulin plays three very important roles in muscle recovery:
1. It can "drive" sugars from carbohydrate foods into the muscles to store energy for the next workout.
2. It can "drive" amino acids from protein foods into muscle tissue, promoting muscle growth.
3. It can inhibit the catabolic effects of adrenocorticotropic hormone (a hormone secreted by the body during intense training).
Post-Workout Protein Supplementation
The meal after a workout should avoid hard-to-digest protein foods such as chicken, beef, and steak. Instead, you should choose easily digestible foods like milk, eggs, and high-protein products. The purpose at this time is to deliver sufficient amino acids to the muscles to provide raw materials for muscle growth.
Warm tip:
Fitness is 30% exercise and 70% diet, but how to eat is a big学问 (a field of knowledge). It can't be fully explained in a sentence or two. You need to read more related information yourself and not just "eat blindly."