What are the diet items that need attention in fitness? First of all, since we plan to keep fit and have plastic surgery, it is not enough for us to only care about the intensity of exercise, but also pay attention to food intake. What are the diet items that need attention in fitness?
What are the dietary considerations for fitness? 1 Have a cup of honey water before morning exercise.
It is not advisable to eat before morning exercise, and the elderly can drink a cup of honey water to replenish energy. Middle-aged and young people can eat some fruits in the morning to provide some energy, and then exercise.
People who do morning exercises after morning exercises should have higher calories in food, because the calories consumed need food to compensate.
Old people should not make up too much protein. Eat 1 ~ 2 eggs. For the elderly with high blood fat and cholesterol, it is good to eat an egg yolk. It is not advisable to eat too much carbohydrate. 1 ~ 2 is enough. It is best to eat more miscellaneous grains such as whole wheat steamed bread and drink a cup of soybean milk or a bowl of millet porridge. There must be vegetables for breakfast, and fruit can be used as a complementary food.
Middle-aged and young people should have a rich breakfast, because they have to go to work after morning exercise and consume their physical strength. Eat more protein food, 1 ~ 2 eggs, chicken legs and lean meat, some miscellaneous grains steamed bread or whole wheat bread, and add a vegetable and a glass of milk to provide necessary energy for human body.
Eat a corn cob before working out.
Office workers usually have few opportunities for outdoor sports and like to go to the gym after work. It's almost time to eat at this time. You can supplement carbohydrates appropriately, such as a corncob and a glass of milk. However, it is not advisable to eat too much before fitness, and strenuous exercise after satiety is not good for the stomach. three
Friends who are losing weight should not eat too greasy food. Carbohydrate foods such as steamed bread and rice must be eaten, but not more than 1 two, and half a second is enough. Vegetables should be cool, drink a bowl of miscellaneous grains porridge, eat a piece of miscellaneous grains bread and eat a small amount of protein, such as steamed fish or a few pieces of beef. Friends who don't need to lose weight should make up for the calories consumed in the body through food to speed up the recovery of physical strength.
The recipe is 0,5 ~1two miscellaneous grains steamed bread or two pieces of whole wheat bread, a seasonal vegetable (preferably coarse fiber vegetable), a bowl of miscellaneous grains porridge or a cup of soybean milk.
Because it's a dinner, protein's high food should be moderate, not too much. Drink a glass of milk before going to bed.
The result of (220- age) × 0,7 or 0,8 is called fat loss heart rate. If the heart rate reaches this value after fitness, you can achieve the effect of reducing fat.
Matters needing attention
Have a cup of honey water before morning exercise.
A small amount of carbohydrates should be ingested before fitness.
Please indicate: What diet items should be paid attention to in health knowledge and fitness?
What are the two key carbohydrates in the fitness diet?
Carbohydrate is the priority fuel source for human body to prepare for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise.
If you don't eat enough carbohydrates, you will be more likely to get tired. How much carbohydrates are needed depends on personal training and personal requirements.
For athletes who train a lot, the daily carbohydrate demand is 6 grams to 10 grams per kilogram of body weight. For example, an athlete weighing 60 kilograms needs about 360 to 600 grams of carbohydrates every day if he trains for 2 to 4 hours every day.
Arrange food and drink time
If you want to take part in a running race or other races, you should have a low-fat and high-carbohydrate meal two or three hours before the race. Eat something that you are familiar with and easy to digest. Fruit, yogurt, bagels or a bowl of cereal are all good choices.
If there is food in the stomach during exercise, blood will flow from the digestive tract to the muscles during exercise, leading to stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you should have enough energy stored the day before to keep exercising for 60 to 90 minutes.
If you find it inconvenient to have breakfast before exercise in the morning, you can eat some carbohydrate-rich snacks before going to bed the night before. If you exercise later in the day, and it has been more than 4 hours since your last meal, you should eat some snacks 45 to 60 minutes before you start exercising.
Efficient hydrating beverage
To get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan. Get into the habit of drinking more drinks, even on days when you don't exercise.
Water, sports drinks, fruits, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition.
Alcohol and caffeine can dehydrate people, so they are not hydrating drinks. Drink 400 ml to 600 ml of drinks 2 hours before exercise, and drink 15 to 20 minutes every 150 to 350 ml during exercise.