One, before and after exercise dietary considerations:
1, low glycemic index before exercise light food
Many people like fasting exercise, in fact, starvation exercise will accelerate the consumption of protein in the muscle, so it is recommended that in the thirty minutes to one hour before exercise, to a low glycemic index light food, to avoid a rapid rise in blood glucose can also provide the energy required for the exercise.
2, a cup of sugar-free coffee before exercise
Some studies have pointed out that the right amount of caffeine can also enhance the fat burning rate, if you can drink a cup of sugar-free coffee without creamer before exercise, it will also help to reduce body fat.
3, after exercise moderate protein light food
Research has found that after 60 minutes of exercise to supplement the appropriate amount of protein light food, but will not make you fat, but also to help repair muscle tissue, accelerate the recovery of physical strength, but also to enhance the basic metabolic rate to help consume calories. It is recommended that after exercise has returned to normal heartbeat, choose nuts, chicken breast, boiled eggs or high protein drinks, with high-fiber foods, such as a variety of vegetables, omnivorous bread or a portion of fruit, eat five to six points of satiety can be.
Two, not in the meal immediately after the reasons for exercise:
1, affect the effect of weight loss
After eating a meal in the body of the parasympathetic nerves will be inhibited. This time exercise will not only affect the body's digestive system, but also seriously affect the weight loss effect.
2, gastrointestinal stimulation leading to adverse reactions
Just after eating, the food in the stomach will be up and down with the movement of the vibration of the left and right, which will cause mechanical stimulation of the stomach, leading to stomach cramps, triggered by vomiting and other adverse reactions.
3, affecting the body's normal digestive function
Exercise to lose weight requires a large amount of blood to deliver oxygen, and after eating the human body will be a large amount of blood concentrated in the stomach and intestines, as soon as possible to digest the food just eaten. This will cause the blood that should be concentrated in the stomach and intestines to be dispersed to all parts of the body, which will result in insufficient blood supply to the stomach and intestines, reducing the digestive function and causing functional disorders of digestion and absorption.
Expanded Information:
The time you can exercise after a meal and the exercise program:
By the intensity of the exercise, walking Jogging, weight loss exercises, cycling and other moderate exercise can be carried out one hour to two hours after meals. Long-distance running, jumping rope, playing soccer, playing basketball and other high-intensity exercise, it is appropriate to carry out two hours to three hours after meals.
By meal size, if the meal size before exercise is larger, and eat protein and fat-based food, which are not well digested, it is best to exercise more than two hours after the meal. If the meal size is smaller and the food is based on carbohydrates, vegetables, fruits or fluids, the interval between meal and exercise can be relatively shortened according to the intensity of the exercise.
References:
China News Network - Fitness Exercise 10 Bad Habits: Eat a meal and exercise strenuously exercise exercise smoking to relieve fatigue