If you want to control body weight and body size, you should not only do exercise, but also control your diet. Then, what should we supplement after training?
A meal after training is essential for bodybuilding athletes. Intaking proper carbohydrate can result in the decomposition of metabolism state (burn muscles supply the energy) into anabolic state (increase muscle size) after training. Success or not depends on how can you intake carbohydrates.
Intaking carbohydrates can promote insulin (an anabolic hormone) secretion after training. Insulin plays three important roles in the muscle recovery process:
1 It can drive the sugar from carbohydrates to the muscles and reserve energy for the next training.
2. It can drive the amino acids from protein foods into the muscle tissue and promote muscle growth.
3. It can inhibit decomposition of metabolism of adrenocorticotropic hormone (a hormone secreting under high-intensity training in the human body).
The intaking of carbohydrate for one woman is 2 – 2.5g per pound of body weight per day, while male 2.5 – 3.5g. In order to maximizing use the anabolic opportunities after training; you’d better have 25% of the daily carbohydrate at once after training.
After training, intaking complicated carbohydrates and simple carbohydrates according to ratio of 3:1 are conducive to rapidly and sustained release of insulin and avoid low blood sugar. Do not just intake simple carbohydrates, as they digested the fastest, and make the secretion of insulin reach a peak and fall quickly. Its side effect is to stimulate the terrible catabolism, because in order to prevent the rapid declining of insulin level, our body will secrete another hormone, which can lead to catabolism, destroying muscle tissue.
Heavy load training will run out of amino acids and muscle glycogen reserves (the latter is the main energy source during training). As the training progressing, the body will consume muscle glycogen reserves continuously. If the glycogen reserves are too low, it will force the body to change the source of energy – with more protein as fuel. Part of the protein is from food, while the most are from muscle tissue.
Supplement protein after training.
The meal after training should avoid intaking protein food which is difficult to digest such as chicken, beef, steak, etc., but you should choose milk, eggs, protein and other easy digestible food. The purpose of eating at this time is to transport plenty of amino acid to the muscles and provide raw materials for muscle growth.

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