1. Choose foods with low glycemic index before exercise: Some people exercise on an empty stomach to lose weight, which will not speed up the weight loss, but will consume protein in muscles, so you can choose foods with low glycemic index one hour before exercise, such as pumpkin or oatmeal, which can prevent the blood sugar from rising after meals and provide the energy needed by the body.
2. Appropriate supplementation of protein after exercise: Supplementing the body with appropriate protein within one hour after exercise can not only repair muscle tissue, but also accelerate physical recovery and improve basal metabolic rate. When the heartbeat returns to normal after exercise, you can choose to boil eggs or nuts and add high-fiber food.
3. Hydration before, during and after exercise: 500 ml of water should be added to the body three hours before exercise to make the body have enough water. 200 ml of water should be added every 20 minutes of exercise. If you sweat a lot, you can choose a low-sugar sports drink and adopt the principle of a small amount and multiple times.
Extended data:
Precautions for running to lose weight:
1, occasionally running on an empty stomach
Nowadays, people are busy with work and have no time to exercise at all, which is not conducive to food digestion. You might as well run on an empty stomach once a week, but drink plenty of water an hour before to prevent dehydration.
2, try to simplify
When exercising to lose weight, we must pay attention to the simplification of diet, taking low fiber, low fat and high carbohydrate as the principle, which will not only cause gastrointestinal discomfort, but also improve energy.
References:
People's Network-Pay attention to diet when exercising to lose weight. These four dietary priorities should be kept in mind.