What dietary precautions should women take after exercising?

    Post-workout diet is crucial to fitness. The success or failure of consuming appropriate carbohydrates (burning muscle for energy) to an anabolic state (increasing muscle size) depends on how you consume carbohydrates. Consuming carbohydrates after training increases the secretion of insulin, an anabolic hormone, which plays an important role in muscle recovery.

　　For a post-workout diet, carbohydrate intake is generally female 2 to 2.5 grams per pound of body weight per day, male 2.5 to 3.5 grams. To maximize post-training anabolic opportunities, it is best to consume 25% of your total daily carbohydrate intake immediately after training. Consuming complex carbohydrates and simple carbohydrates in a ratio of 3:1 after training is beneficial to the rapid and sustained release of insulin and avoids hypoglycemia.

　　When eating after a workout, do not only consume simple carbohydrates, because they are digested quickly and cause insulin secretion to peak and fall quickly. The side effect is to stimulate terrible catabolism, because in order to prevent the rapid decline of insulin levels, the body will secrete another hormone, which can cause catabolism and destroy muscle tissue.

　　Protein supplement for post-workout diet. The meal after training should avoid eating protein foods that are difficult to digest, such as chicken, beef, steak, etc. Instead, choose milk, egg , high protein powder and other easily digestible foods. The purpose of eating at this time is to deliver sufficient amino acids to the muscles and provide raw materials for muscle growth.