1. Diet before exercise:
-Carbohydrate: 65438+ 0-2 hours before exercise, intake of proper carbohydrate can provide energy, such as whole wheat bread and fruit.
-protein: protein is an important nutrient for muscle repair and growth, which can be taken 30 minutes before fitness, such as chicken breast and eggs.
-Water: It is very important to keep your body hydrated, especially before high-intensity training, you can drink some water or sports drinks to replenish water.
2. Diet after fitness:
-Carbohydrate: Within 30 minutes after fitness, moderate intake of carbohydrate can promote muscle recovery and growth.
-protein: Eating protein-rich food within 30 minutes after fitness is helpful for muscle repair and growth. Such as lean meat, fish and beans.
-Water and electrolyte: replenish enough water and electrolyte (such as sodium, potassium, magnesium, etc.). ) can help the body recover and prevent dehydration and muscle spasm.
In addition, the following points should be noted:
-avoid overeating or hunger during training, so as not to affect sports performance and health.
-Arrange the diet reasonably according to individual needs and goals, and consult a professional dietitian or coach if necessary.
-Try to avoid high sugar, high fat and processed foods, and choose fresh and natural ingredients.
-Pay attention to controlling food intake to avoid excessive calorie intake leading to weight gain or muscle loss.
-Adjust your diet plan according to your own situation. If you have a history of special diseases or allergies, you should follow the advice of a doctor or dietitian.