Pre- and post-exercise dietary considerations:
1, low-glycemic index before exercise light food
Many people like to exercise on an empty stomach, in fact, starvation exercise will be accelerated by the consumption of protein in the muscle, so it is recommended that thirty minutes to one hour before the exercise to a low-glycemic index of light food, to avoid the rapid rise in blood glucose can also provide the energy required for the exercise. Such as oatmeal, groundnut, pumpkin and other fiber-rich low glycemic index staple food, with tea eggs, sugar-free soy milk and other low-fat and protein-rich light food, eat five to six minutes full.
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, no creamer coffee before exercise, for the lowering of body fat is also helpful.
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 basal metabolic rate to help consume calories.
It is recommended that when you have returned to a normal heartbeat after exercise, you choose nuts, chicken breast, boiled eggs or high-protein beverages with high-fiber foods, such as assorted vegetables, omnivorous breads or a portion of fruit, and you can eat five to six points of satiety.
4, eat a small amount of high-fiber food after exercise
After the exercise of one hour, you can drink a moderate amount of open water, to replenish the excessive loss of water, but also to reduce the feeling of hunger. After 1 hour of exercise, if you still feel hungry, then eat a small amount of whole grain food, which can effectively help the body burn fat. It is recommended that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5, do not drink caffeinated beverages after exercise
After exercise, we should avoid drinking caffeinated beverages, such as coffee, soda, and tea, because caffeine also has a diuretic effect, which will allow the body to replenish insufficient water.
6, one hour after exercise and then eat
After exercise, about one hour after eating, after exercise is more likely to accept a variety of drinks or fluid food, and at the same time can replenish water, if you have not eaten a meal after two hours of exercise, you can eat solid food to supplement carbohydrates and proteins. For example, three fruits (apples, oranges, etc.), two fruits with a glass of milk, 500 ml of pure fruit juice, two fruits with a yogurt, two slices of bread with a little jam and a glass of milk, and so on.
It is not advisable to exercise immediately after a meal:
1, affecting the effect of weight loss
The parasympathetic nerves in the body will be inhibited after eating a meal. At this time, the movement 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 transfer 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
How long is it appropriate to exercise after a meal:
(1) Mild exercise is most reasonable half an hour after a meal. For example, walking, square dancing and so on.
(2), moderate exercise should be arranged one hour after meals. For example, jogging, weight loss exercises, etc.
(3), high-intensity exercise can be carried out two hours after the main meal. For example, basketball games, soccer games and so on.
(4), experts suggest that weight loss, it is best to choose to exercise in the evening. The evening is the key time for fat synthesis, when glucose and amino acids are easily converted into fat accumulation in the body.
People's health network - weight loss know how much diet before and after exercise 6 precautions
People's health network - exercise after meals is harmful to health, how long is the interval appropriate