How to fully supplement nutrition after muscle training? This question really needs to be well understood. If you are training for muscle gain, you must first talk about the replenishment time after training and how long it takes to achieve the best replenishment effect. Everyone must remember this time. This is definitely a key exam. It is most effective to replenish within 45 minutes after training.

Let's call it the window opening period within 45 minutes. This time is when the body needs it most, the nutrition is weakest and the immunity is relatively low. What do you need to supplement? Remember, there are several things that must be supplemented.

One of them is called carbohydrate, which is also called sugar. If you eat carbohydrate, you have to absorb it quickly. For example, sugar in drinks is absorbed quickly, grapes sold in supermarkets are also absorbed quickly, and bananas are also absorbed quickly. You can choose these fruit drinks after training.

There's a second thing to add: protein and protein should also add fast absorption. There are protein in sauce beef and protein in chicken legs, but these foods are not suitable for eating at this time. So which protein absorbs very quickly? I suggest you choose whey protein powder.

The third thing to be supplemented is antioxidants. Antioxidants must be supplemented after training. So what foods have the role of antioxidants? Simply put, the common antioxidants are vitamin A, vitamin C and vitamin E.

After muscle training, the three nutrients you need to supplement are carbohydrates, also called sugar, protein, and antioxidants.

Summary:

1. Supplement carbohydrates that can be absorbed quickly, such as glucose and bananas.

2. Supplement protein powder that can be absorbed quickly, such as whey protein.

3. supplement antioxidants, such as vitamin a, vitamin c and vitamin e.