How to eat correctly after riding?

I believe many riders are familiar with the word fat reduction.

They always hope to achieve their goal by more riding, but it often backfires and the effect is poor.

Therefore, they always self-examine which link is not true, and even suspect that the riding mode is wrong.

Have you ever thought that the problem may come from diet? After riding, many riders feel muscle hunger due to a large amount of heat consumption.

At this time, the little devil in your heart begins to tell you that the delicious food and sweets can make people forget fatigue, and if you can’t stand the temptation, you eat a lot of food to satisfy your stomach.

Although you supplement the energy required by your body in time, you will overdo it and lose all your previous efforts, It is difficult to achieve the effect of fat reduction.

Therefore, cycling Zhi invited dietitian Zhang Peirong to tell you how to eat correctly after exercise and how to cook delicious food at home, so that you can eat healthily and at ease.

How to eat correctly after riding? After moderate and high intensity or long-term cycling, the glycogen originally stored in the muscle will be consumed and the muscle fiber will be damaged.

Therefore, after cycling, you should choose foods that can immediately repair the muscle energy and tissue.

For long-term cycling exercise, it is recommended to choose foods with high carbohydrate as the main body and match with an appropriate amount of protein, The ratio of carbohydrate to protein is 3:1 or 4:1, which can have a good effect on muscle recovery, and the heat is controlled at about 300 kcal, such as 240cc of a bread + soybean milk.

For friends who want to increase muscle and reduce fat, it is suggested to reduce the proportion of carbohydrates again, and the ratio of carbohydrates to protein is about 2:1.

In addition, the food after riding should be as little fat as possible.

You can choose low oil cooking dishes, such as steaming, boiling, roasting, water frying, etc.

if there is a large loss of sweat, the salinity can be slightly salty in the seasoning.

In addition to carefully selecting food after riding, the time point of eating is also very important! It is recommended to eat it immediately within 30 minutes after riding.

At this time, in order to supplement the glycogen consumed by the body and the golden time for muscle repair, it is recommended to eat dinner about 2 hours after eating snacks.

However, for riders who want to reduce fat, it is recommended that the portion of dinner can be reduced by 2-3 portions of staple food.

The supplement of water and electrolyte after cycling is also very important, because a large amount of sweat will be lost during exercise.

It is recommended that the amount of replenishment is 1.25 ~ 1.5 times of the amount of weight loss, and it is better to replenish slowly in a small amount and many times.

In particular, unless riders or long-time riders consume a lot of electrolytes during intense exercise, they don’t need to supplement sports drinks after riding.

In addition to electrolytes, sports drinks usually contain a lot of sugar.

If you drink too much, it may cause heat accumulation.

This concept is particularly important for people who want to lose weight.

Dessert & dinner is ready! ▼ snack after riding – Banana cocoa oat milk banana and oats are carbohydrate rich foods, which can quickly provide carbohydrate energy and help glycogen replenishment.

Milk is a high-quality protein source, provides essential amino acids required by the human body, has high protein utilization rate, contributes to muscle repair after riding, and is rich in calcium, which can consolidate bones and regulate muscle contraction, Vitamin B2, B12 and magnesium in milk can also assist exercise energy metabolism and muscle contraction.

Preparation materials: 3 tablespoons of oatmeal, 240ml of low-fat fresh milk, 1 banana and 1 tablespoon of cocoa powder.

Method: ▲ step1: add a little hot water to oatmeal, cover the oatmeal with hot water, and let it stand for 5 ~ 10 minutes until it expands and bubbles.

▲ Step2: mix bananas and fresh milk in the juice machine.

▲ Step3: put the soaked oatmeal into the cup ▲ Step4: mix the beaten banana milk with the oatmeal.

▲ step5: Sprinkle cocoa powder at last.

Seafood Oolong noodles is a low-fat and high carbohydrate dish.

Low-fat seafood is used to provide a source of protein.

In addition, the last egg is complete protein and rich in amino acids required by the human body.

It is very suitable as a supplementary food for muscle repair and biosynthesis in the later stage of cycling.

Oolong noodles are full of carbohydrates to help replenish muscle glycogen, while noodle soup can replenish lost water and sodium.

Preparation material: Oolong noodles 200g (about 1 pack), 6 clams, 2 shrimps, 20g raw soy sauce, 1 egg, 100g Chinese cabbage, 50g Hongxi mushroom, 20g carrot, 30g onion, 1 green onion, 1 tablespoon rice wine, a little salt and a little white pepper.

Tips: soak the clam in water and spit sand in advance, wash the shrimps, roll off the dirty skin film in the middle and set aside; wash and cut the Chinese cabbage, remove the Hongxi mushroom, remove the root, and slice the carrot, Wash and shred the onions, cut the green onions into sections and set aside.

Method: ▲ step1: start the oil pan and saute the onions and green onions until fragrant.

▲ Step2: after boiling with an appropriate amount of water, put carrots, Hongxi mushrooms, cabbage and oolong noodles into the cooking.

▲ Step3: then add clams, shrimps and medium rolls, add rice wine, salt and white pepper to taste, cook for about 1-3 minutes, and then add eggs.

After the clams are opened and the seafood is cooked, turn off the fire and serve the bowl.

Detailed video: it is recommended to watch ▼ in WiFi environment..