When it comes to weight reduction and maintaining health, many people know that to reduce weight, healthy diet and exercise must be used. A healthy diet does not necessarily mean a stomachache, but a regimen and choose healthy foods.
You can imagine that you can treat your body as a car. We want this car to drive well and the engine is moving. Then it’s like not eating something, so how can it work? But when we want this car to run smoothly, we have to know when to refuel and what fuel will be better for the car, right?
Next, let's take a look at how we eat before, during and after the movement.
First of all, the following suggestions are not irons. If you think your condition is not suitable for this, please do not stick to this advice. Each car has a different temperament and experience. You need to listen to your own body sounds, get in and find the most suitable and appropriate approach to your body needs.
How to eat before exercise?If you have a stomach full of weight and don’t eat, it is difficult to have the energy to make good sports performance. Just like the fuel tank is empty, how can the car run? But eating too much will make people disperse and not easy to move. Therefore, remember to eat before running.
Please make sure the portion size before running. If you eat a large portion of the meal, it is best to move again three hours later. It will not cause stomach discomfort. If the meal is not large, or you only eat some snacks, you can exercise after an hour.
We will talk about breakfast at this time. Many people like morning exercises, but if you don’t eat, start exercising, some people will start to get tired, or feel powerless, or even later feel head pain and cannot exercise for a while. You can have breakfast one hour before the exercise, such as eating some whole grain slices and bananas, supplementing enough carbohydrates, increasing your own sports performance, and achieving higher intensity training and longer training.
Of course, you should still focus on your own body. If you only do some simple stretching in the morning, rather than muscle training or aerobic exercises that are more than 30 minutes old, you can still eat breakfast after stretching. If you exercise after breakfast, you should pay attention to the best time to avoid stomach discomfort.
If you choose to go to the sports near 4 or 5 pm, you can add some fun spots an hour before the sports. The fun spots you can choose include: 英语, a banana, an apple, a bowl of swallow slices, or a whole bean fruit.
Don't eat too much protein before exercise. Protein digestion is slower. If you eat a large piece of steak and exercise for two hours, the steak will remain in the stomach, and it will easily feel uncomfortable when you exercise. Moreover, when your body needs to digest a large amount of protein, it will also require a little more blood and oxygen to flow to the stomach, and the blood that the muscles can be used. Don’t eat fried foods, as things that are too oily will be difficult to digest.
Conclusion: You can eat a little carbohydrate before running to increase your sports performance, time, and strength. Also, two to three hours before exercise, please drink 500 ml of water to supplement the moisture.
How to eat during exercise?The most important thing in sports is to replenish moisture. You can drink 150 to 200 ml of water for every 15 to 20 minutes of exercise. Or you have to drink a few saliva after a 7-minute training period, and it is okay.
If the total exercise time is within one hour, just drink water. If we exercise for more than an hour, we will lose the electrolytic quality of the skin, drill, and other skin when we sweat. At this time, we can drink some sports drinks or coconut water to replenish carbohydrates and electrolytic quality.
After exercise, it is time for us to refill our fuel tank. After exercise, the body consumes a lot of water and carbohydrates, and at the same time, protein is also needed to repair muscles. So these three things we need to replenish after running.
You can drink another 500 ml of water after exercise, and you can choose to replenish carbohydrates and protein within half an hour to two hours after exercise, so it is appropriate to drink a cup of fresh milk or beans. Then eat a bun with hot chicken brisket combination with vegetables, or chicken brisket salad, which can maintain weight and also provide nutrition. Other food options can be scrambled eggs with whole marinated toast, tea leaves with brown rice, Greece with fruits, fried fish, and appropriate amount of vegetables. Don’t eat high-hot diets such as hot pot, Hanbao, and Pizza just because you feel that you should eat and drink a lot after you go to exercise.
The sports you do have different strengths, different types of sports, and there are also differences in individuals. Therefore, you also need to try to find out how to make the best car for you. I hope that after you understand some of the above principles and grasp them well, you can master health and improve your sports effects!
Original text: How should each eat before, during and after exercise? (Personal Package)
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