Core tip: In addition to sleeping at night, if you exercise in the morning, it is best to take a nap of about three hours. The purpose is not just to rest, but to give sufficient time for growth hormone to be produced.
1. Need a longer nap than usual
In addition to sleeping at night, if you exercise in the morning, it is best to take a nap of about three hours. The purpose is not just to rest, but to give sufficient time for growth hormone to be produced.
Suzuki, a professor at Chikuban University in Japan, said that all high-intensity training causes great damage to muscle tissue. In addition to the loss of muscle protein (protein supplement products, protein supplement information), muscles also suffer from the large influx of oxygen and myoglobin stored in them into the blood during training. As a result, the red blood cells in the muscles reduce their hemoglobin and their oxygen supply capacity decreases. Reduced, muscle strength will also be reduced due to reduced oxygen metabolism. Therefore, damaged muscles urgently need to be repaired.
In the past, people only paid attention to the protein (protein products, protein information) needed to repair damage, but did not pay attention to the fact that what the human body needs more is the growth hormone that can increase the synthesis of this protein. It is now known that growth hormone production is not only accelerated during exercise but is also active during sleep. Therefore, people who engage in bodybuilding exercises in the morning need to take more nap time than ordinary people to facilitate the production of growth hormone during sleep. Because the hormones produced need to reach their peak in 2 hours, the nap time cannot be too short. In addition, it takes about 2-3 hours to replenish the liver glycogen consumed during exercise, otherwise fatigue cannot be recovered.
2. High-calorie diet needs to be supplemented before going to bed
It is not recommended for general fitness athletes to eat a high-calorie diet before going to bed, because less energy (energy supplement products, energy supplement information) consumed during sleep will convert excess calories into fat, which can easily lead to obesity or hyperlipidemia. . This is not the case for bodybuilders. Lunch and dinner before nap and before going to bed should consume enough nutrients such as meat, fish, eggs,Cheese and iron-rich lean meat, broccoli, etc. This high-nutrition diet before going to bed is mainly to allow damaged muscles to use growth hormone to synthesize muscle protein during sleep with sufficient raw materials. Otherwise, damaged muscle cells will not be repaired as quickly as possible, which will affect exercise performance.
3. Eat immediately after training half an hour
Experiments show that two hours of intense exercise a day requires 1.5 times more protein per kilogram of body weight than those who do not exercise much. However, these require a large increase in protein and other nutrients, and it is not always too late to supplement them. It is known from experiments that the secretion of hormones that promote protein synthesis into the blood reaches its peak 2 hours after exercise. Experts asked a group of athletes to perform high-intensity cycling training for 70 minutes, and then divided them into a group that ate within 30 minutes after exercise and a group that ate within 2 hours. Then, after the exercise, various nutrients in their blood were quantitatively analyzed. As a result, the amount of glycogen accumulated in the muscles of those who ate within 2 hours was less than half that of those who ate within 30 minutes. This shows that the timing of eating is related to whether hormone levels are synchronized. If you eat when hormone levels reach their peak, it will significantly affect the synthesis and utilization of nutrients.
4. Fat is the “hard” nutrition for endurance sports
In the past, people used to believe that glycogen was the “protagonist” of energy for athletes. Therefore, many people advocate eating cereals, potatoes, citrus fruits, etc. 3 hours before exercise so that energy can be stored in the liver in the form of glycogen for later use.
The latest view is that in terms of exerting basic physical strength and endurance, storing fat in muscles is more important than storing glycogen. Experiments show that the ratio of sugar, fat, and protein consumed by a person training at maximum intensity is: 47, 49, and 3 for male athletes; 33, 61, and 2 for female athletes. It can be seen from this that when both men and women perform heavy exercise, they consume the most fat rather than sugar, so they should pay more attention to fat supplementation. With the help of estrogen, women can easily convert fat into energy. Therefore, under the same conditions, female athletes with high fat metabolism are more capable of endurance sports.
In addition, when engaging in heavy exercise, people have a more unique mechanism for fat metabolism. For example, the fat consumed by ordinary people turns into fat globules in the blood and is absorbed by the heart, muscles and adipose tissue. This is because the insulin in their blood reaches the peak first, and after the glycogen is consumed the earliest, the fat is used when it is too late (or not needed). , and are stored in adipose tissue. Bodybuilders are different. Their insulin levels are often temporarily suppressed, so the fat in the blood can be absorbed and stored by the muscles as quickly as possible, and participate in metabolism first, instead of being stored in adipose tissue first. For bodybuilders, fat is first and foremost a high-quality energy source, not a burden on the body.