What is better to eat after working out at the gym?

In fact, there is no unified standard answer to what to eat after training in the gym. The core should be to match your training intensity, training type and fitness goals. Pay attention to the core points of "easy digestion, give priority to high-quality protein, and supplement carbohydrates as needed." You will basically avoid pitfalls. You don't have to buy those Internet celebrity supplements that cost hundreds of dollars. Ordinary home-cooked food can fully meet your needs.

In the past, it was widely rumored in fitness circles that you must replenish nutrients within 30 minutes of exercise. One step later means that your exercise was in vain. Now, many new studies have pointed out that as long as your total intake and total protein amount in a day are up to standard, this anabolic window can actually be relaxed to 4-6 hours. There is a 996 classmate around me. I squeezed the subway for half an hour to get to the gym at 8 o'clock every night, practiced until 9:30 and then took the subway home for an hour. I didn't have dinner until nearly 11 o'clock when I got home. I have gained 8kg of pure muscle in just six months, and there is no so-called "waste training". Fitness enthusiasts who can't catch up with meals really don't have to worry about this.

Of course, what you eat must be consistent with your training content that day. For example, on the day I squatted for 140kg PR last week, my legs were so weak that I was shaking when I walked down the stairs. I bought a bottle of iced sugar-free soy milk and sweet corn from the convenience store downstairs of the gym. If you didn’t lift weights that day, but only did 40 to 50 minutes of aerobics, and the goal is to clean fat, then there is no need to eat too much. My best friend lost 30 pounds in half a year by relying on diet and exercise. She would only eat a hard-boiled egg and half a cucumber, and at most a handful of blueberries after gymnastics. She would not be so hungry that she could not sleep, nor would she eat back the calories she had just consumed.

As for the heated debate about whether to drink protein powder after training, my own feeling is that there is really no need to follow the trend. If you can eat enough meat, eggs, and milk every day, your protein intake is already enough, and there is no need to spend such wasteful money. This is also the case for most people who say that protein powder is an IQ tax.； But if you are like me, the company canteen is filled with boiled vegetables and fried potatoes every day, and there are no decent meat dishes. It is really easy to make a spoonful of whey protein after practice, and it is much more cost-effective than ordering fried chicken takeout if you are so hungry.

Oh, by the way, don’t believe the nonsense about “you can just eat whatever you want after training.” My partner at the gym finished training his shoulders last week and felt that he had consumed a lot, so he turned around and went to eat Zibo BBQ. He gained 3 pounds in one meal, and it took him three days to get back to his original weight. It was really not worth the gain. We work out to eat more delicious food, but that’s not the way to do it, right?