Before exercise
1 peanut butter jam sandwich
This sandwich bread jam contains a lot of carbohydrates, which provides sufficient energy for muscles in the next exercise; Peanut butter contains a certain amount of protein, which can keep you full and prevent you from overeating because of hunger after exercise. In fact, research shows that eating a small amount of peanuts can help you maintain a healthy weight. Are you ready to start a walk or yoga class? Try eating half a sandwich first.
2. Oats, low-fat milk and fruits
Do you exercise in the morning? Start the day with a bowl of high-fiber oatmeal and fruit. Your body will digest and absorb carbohydrates in this combination more slowly, so your blood sugar will be more stable. You will feel energetic for longer. In order to supplement more protein and calcium (strong bones), you can mix some low-fat milk.
3, fruit yogurt smoothies
The main components of smoothies are fresh fruits or frozen fruits, which are mixed with crushed ice, fruit juice, slush and dairy products after being crushed by a blender. To form a semi-solid beverage. Smoothies are easy to digest, so you won't feel tired when you exercise. But many stores usually sell too much sugar. Choose protein's rich yogurt and fruit (this combination also contains carbohydrates that can provide energy quickly), and mix well with a blender. Adding more water or ice can provide more water for the body. Research shows that without enough water, the strength and endurance of the body will decline.
4. Assorted dried fruits
Assorted dried fruit is a very popular hiking food, and it is also a good food to replenish energy before exercise. Raisins are easily digested in the stomach and can provide you with energy quickly. Almonds are rich in protein and heart-healthy unsaturated fats. These dried fruits also contain antioxidants, which can help your body make better use of oxygen and give you better exercise effect.
5. Low-fat lattes and apples
If you are a coffee lover, you can have a latte (including coffee and milk) before a fitness class in the morning or at noon. Milk provides protein, and caffeine can relieve muscle pain and accelerate the burning of calories during exercise. Plus an apple with high-quality carbohydrates, perfect!
Special reminder: Caffeine can interfere with sleep, so avoid drinking lattes at night. You can use a glass of low-fat milk or an egg instead.
6. Bananas
What should I do if I am a little hungry 5 minutes or 10 minutes before exercise? Eat a banana. This digestible carbohydrate can replenish energy without causing a burden. Bananas are also a good source of antioxidants and potassium, which can help prevent muscle spasms. Putting a banana in the fitness bag can be used as an emergency energy supplement before exercise.
After exercise
1, eggs and whole wheat bread
Carbohydrate in bread can make up for the energy consumed in exercise, and fiber can also keep your blood sugar stable. Use another egg to improve your athletic performance. Eggs are a complete protein, which means that they contain nine essential amino acids for building muscles. Do you have time to get food after exercise? Prepare some whole wheat bread, add a boiled egg, and quickly complete the energy supplement.
2. Chocolate milk
The ideal ratio of carbohydrate to protein is about 4 1, which is helpful to replenish energy and exercise muscles. A study found that athletes who drink a cup of chocolate milk after exercise recover faster than those who drink sports drinks containing only carbohydrates. In addition, chocolate milk contains 90% water, which can make up for some of the water you lose during exercise.