It is best to eat some high-fiber biscuits, or yogurt, milk, raisins, or fresh fruit between 0 and 2 hours before exercise. This will make you more energetic when you exercise.
Principle: Mainly low-fat carbohydrates. These foods are easy to digest and can provide sugar as an energy source during exercise.
Recommendation: a starchy staple food (such as rice, macaroni and potatoes), or other cereals; Two kinds of fruits.
It is best to eat some high-fiber biscuits, or yogurt, milk, raisins, or fresh fruit between 0 and 2 hours before exercise. This will make you more energetic when you exercise.
After exercise
Eat an hour or so after exercise, because it is easier to accept all kinds of drinks or liquid food after exercise, and at the same time, it can replenish water.
If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits, apples, oranges and so on; Two fruits and a glass of milk; 500 ml pure juice; Two fruits and a cup of yogurt; Two pieces of bread with a little jam and a glass of milk, etc.
Although sports drinks can supplement the lost electrolyte, the usual diet can also supplement the electrolyte, so water is better than sports drinks.
Avoid drinking caffeinated drinks, such as coffee and tea, after exercise, because caffeine also has diuretic effect, which will make the body's water supply insufficient.
For friends who want to exercise muscles.
Such friends can choose to eat foods containing high protein and carbohydrates after exercise, including lean meat, bean products, dairy products, eggs and so on. You should also eat some staple foods such as rice or steamed bread in moderation. Some friends also choose to eat some nutrients in order to practice muscles quickly, similar to muscle gain powder and protein powder, but this should be combined with exercise. If the exercise does not reach the corresponding intensity, try to rely on food to absorb the corresponding protein and carbohydrates, rather than through nutrients. If the exercise intensity is relatively high,
For friends who want to strengthen their physique through exercise
Such friends can eat relatively freely after exercise, and don't eat too much and too greasy, which will increase the burden of digestion and easily cause fat accumulation, which is not good for the health, so it is best to eat less light.
For friends who want to lose weight through exercise.
In this case, try not to eat too much high-calorie food after exercise. Although you will feel hungry after exercise, if you eat high-calorie food at this time, the goal you have just achieved will be weakened, and you will not consume too much after eating, which will easily lead to the accumulation of fat. At the same time, because it is late, eating too much will lead to indigestion and damage digestive function. Therefore, you can choose to drink some low-fat and healthy foods such as porridge, milk oats and fruits, and don't eat greasy and high-fat foods such as big fish and big meat. In fact, the best way for this situation is to eat before exercise, which can not only accelerate the consumption of fat, but also avoid being too hungry and eating too much after exercise.
Principle: Mainly low-fat carbohydrates. These foods are easy to digest and can provide sugar as an energy source during exercise.
Recommendation: a starchy staple food (such as rice, macaroni and potatoes), or other cereals; Two kinds of fruits.