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Tập Gym Nên Ăn Gì Cho Nam Vào Buổi Tối Để Có Hiệu Quả Tốt

To have a toned body with lots of muscles, exercise for men is not enough. You need to have the right diet. Find out with Elipsport What to eat at the gym for men? in the evening in the following article. With the dietary information covered in this article, you’ll know what food groups you should eat to best support your workouts.

Evening exercise is chosen by many people. Because during the day there is not much time for intense exercise. However, the topic of what to eat after a workout in the evening can make many men wonder and worry that if they eat too much, the body will accumulate excess calories and will not help their muscles become more beautiful. body stores more fat. Don’t worry, exactly what you should put in your body is presented in the article about What to eat at the gym for men? The following.

What to eat at the gym for men?

What to eat after exercising in the evening?

1. Post-workout evening diet for men

1.1. Eating rules to remember

The first rule to remember is to drink plenty of water during and after physical activity to avoid dehydration. Specifically, you should drink 1-1.5 liters of water during each workout session. Drink when you feel thirsty. However, do not drink more than 800 ml of water/hour.

Exercise intensity is a factor that helps determine the ratio of carbohydrates to protein in a post-workout meal. The American College of Sports Medicine’s response to the question of what an evening gym person should eat is a 300-400-calorie snack within an hour of completing an evening workout. In which the ratio of carbohydrates and proteins is 3:1. If you train at a low to moderate intensity, the ratio is 2:1. In addition, you should not eat more than 2 hours after exercising.

1.2. Don’t skip your post-workout meals

During an exercise session, energy stores (glycogen) are depleted, muscle tissue is damaged, and fluids and electrolytes are lost through sweat. Post-workout nutrients are essential to replenish muscle glycogen depleted from physical demands. Additionally, consuming an exercise recovery meal helps stimulate protein synthesis to repair and build new muscle tissue and restore fluid and electrolyte balance.

Food intake plays an important role in helping you achieve your fitness goals. Consuming carbohydrates immediately after exercise is an excellent strategy to maximize the rate of muscle glycogen synthesis. This is the form of energy that restores muscle cells. In addition, eating protein supplements within 1 hour of exercise also has the effect of replenishing muscle glycogen.

Specifically, our body needs to be replenished with protein and carbohydrates within 30 minutes immediately after a workout. Next, within two hours of performing your gym workouts, your body should be restored to its glycogen stores – which are carbohydrates stored in muscles.

According to a study on the role of nutrients in post-workout recovery, if you don’t provide the body with adequate carbohydrates, protein and fluids, performance can be impaired later on.

What to eat at the gym for men?

Eat right in 30 minutes after gym

1.3. What is a reasonable thing to eat at the gym for men in the evening?

According to research, consuming the right amount of carbohydrates and protein is especially important after a workout. When to eat depends on the type of exercise done according to a few studies.

If you have just finished an intense workout to strengthen muscles, the answer to the question of what to eat at night is 20-30 grams of protein from lean meat 30-40 grams of carbohydrates from healthy starches. The best time to eat is after 30 minutes of exercise. For lighter aerobic exercise with the goal of keeping fit, you can eat a balanced meal in the same proportions as above. Eating time can be extended after 1 hour of exercise.

2. Snacks right after the gym

If you hit the gym at the gym or after exercising but have not yet prepared dinner for yourself, then stock up at home with some of the following foods. They are used to make a snack that takes only 2 minutes but provides exactly what your body needs right after hitting the gym.

2.1. Protein bars or protein shakes

A protein shake supplement is the perfect and handy way to get the protein your body needs within 30 minutes of a workout. The same goes for protein bars and high-protein snacks that give you a healthy dose of protein and carbs right after a workout.

Suggestions for you: Protein shake with 2 scoops of whey protein and 1/2 banana mixed with water.

What to eat at the gym for men?

Convenient protein bars for men after gym

2.2. Yogurt with fruit

Natural yogurt and Greek yogurt are full of probiotics. They are friendly bacteria that help with digestion, to help you absorb better before bed. They’re also high in calcium and a great source of protein, especially Greek yogurt. After a muscle-building workout, mix a scoop of protein powder and fruit for muscle recovery and extra energy. The best thing about this snack is that it will give you a healthy sweet craving without raising your blood sugar levels.

Suggestions for you: 1 box Greek yogurt + 1/2 cup fresh fruit.

2.3. Fresh cheese

Fresh cheese is a rich source of protein and is very filling, so you should keep it in the refrigerator to use right after the gym without having to prepare other meals. Plus, cottage cheese is super low in fat, which means you won’t eat them without worrying about your belly fat or your performance taking a hit.

What to eat at the gym for men?

Fresh cheese is a rich source of protein

2.4. Evening gym should add energy vitamins

To make a delicious smoothie, simply mix your favorite fruits with plain yogurt, almond milk, soy, or skim milk. Then put them in the blender. In the evening, you should not drink a lot of water. So add less milk to thicken the mixture. You can add healthy fats by adding avocado to this mixture.

3. The main meal after the gym in the evening

Understanding What to eat at the gym for men? To prepare the right food after a workout is something you need to take care of. A post-workout diet helps you maintain your fitness, shape, and healthy lifestyle. Here are menu suggestions for men after evening gym.

3.1. Brown rice and chicken breast

You can cook brown rice instead of rice if in doubt What to eat at the gym for men?. With chicken breast, you just need to cook it as simple as boiling or baking with a little salt and pepper. This meal will both provide protein and carbs for the body. If you have a sensitive stomach, you can eat white rice but remember to reduce the amount of rice.

What to eat at the gym for men?

Brown rice and chicken breast are the dishes you should eat

3.2. Eggs are a suitable dish in the evening for the gym

Eggs are one of the most nutritious dishes that are also very easy to make if you are still wondering What to eat at the gym for men?. You can boil eggs and eat with sliced ​​avocado. Or to change the dish, you can make tomato scrambled eggs, scrambled eggs. You should pay attention to this dish with just enough seasoning to make it nutritious and healthy.

What to eat at the gym for men?

Eggs are a suitable dish in the evening for the gym

3.3. Peanut butter sandwich

Perhaps this is a dish that male gym goers should eat that cannot be ignored. It’s best to use bread made from whole grains to increase the health of the dish. You can also serve with some fruit jam and pure honey. This nutrient-dense meal is high in plant-based protein along with healthy fats and plenty of fiber.

In addition, you can also prepare a salad to eat after a workout. The outside is salad leaves wrapped with avocado, optional lean meat, green vegetables, beans. Then you just need to roll it up and you can enjoy this dish immediately.

3.4. Salmon and salad

This meal doesn’t have to be fresh salmon if you can’t find it in the evening. You can replace them with another fatty fish like tuna. For example, albacore tuna served with a slice of whole grain toast is the ideal post-gym dinner. Fatty fish with the important omega fatty acids and proteins found in them will keep you feeling full and appetizing, especially when accompanied by green vegetables. This quick, nutritious treat has been shown to help with both physical and cognitive health, making it easier to fall asleep.

The processing method does not need to be too complicated because you only need to pan-fry the salmon for 5 minutes. In the meantime, prepare some lettuce, cherry tomatoes, and sauce. You can buy ready-to-go canned tuna to mix with vegetables to make salads, which is also very quick and full of quality.

What to eat at the gym for men?

Salmon and salad

2.5. Complementary snacks

These healthy gym snacks recommended by the American Council on Exercise include:

To find the answer to the question “What to eat at the gym for men??” is a process of trial and error. So you have to try many foods to find what works best for you. You can also add these foods when doing cardio, hiit, etc. Or simply practice with a stationary bike, treadmill, or treadmill to get the desired effect.Besides, eat the right foods that provide energy for the body after exercise. The gym is the most important part of reaching your goals.

Nutrition also plays an important part in the results of your entire workout. Each exercise purpose such as increasing need, losing weight, reducing belly fat, .. needs a different nutrition. Besides, the training regimen and duration determines the rest of the results. Therefore, in addition to nutrition, you should also spend 60 minutes a day to exercise regularly. You can choose home exercise support equipment such as sewing machines, exercise bikes to save time traveling to the gym and be proactive about training time. In addition, do not forget to relax every day with a massage chair to help you relax and sleep better.

When is the Best Time to Run?  Early Morning Or Night?  - 4 . photo

Elipsport – A home sports brand with product lines such as: Treadmills, exercise bikes, massage chairs… are trusted by customers today. System of stores in 63 provinces nationwide. Elipsport CEO with the motto: “Health for Vietnamese is the goal of my life.”

Frequently asked questions

The rule you need to remember is to drink plenty of water during and after physical activity to avoid dehydration. Specifically, you should drink 1-1.5 liters of water during each workout session. Drink when you feel thirsty. However, do not drink more than 800 ml of water/hour. In addition, you should not eat more than 2 hours after exercising.

Should not. During an exercise session, energy stores (glycogen) are depleted, muscle tissue is damaged, and fluids and electrolytes are lost through sweat. Post-workout nutrients are essential to replenish muscle glycogen depleted from physical demands. Therefore, our body needs to be replenished with protein and carbohydrates within 30 minutes immediately after a workout.

Xem Thêm : Có Nên Ăn Yến Mạch Trước Khi Tập Gym Không?

If you have just finished an intense workout to strengthen muscles, the answer to the question of what to eat at night is 20-30 grams of protein from lean meat 30-40 grams of carbohydrates from healthy starches.

If you go to the gym at the gym or after exercising but have not yet prepared dinner for yourself, stock up at home with some foods such as protein bars, yogurt combined with fruits, fresh cheese. , energy smoothies.

Post-workout diet to help you maintain fitness, shape as well as a healthy lifestyle includes: Brown rice and chicken breast, eggs, peanut butter sandwich, salmon and salad.

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Danh mục: Dinh dưỡng

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