Eat more sweets after exercise. Some people think that eating sweets after strenuous exercise is very comfortable, and they think that eating sweets after exercise is beneficial. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the elimination of creatine and prolong the recovery time of the body. Because vitamin B 1 participates in sugar metabolism, it can also sponsor the liver to decompose creatine and make it excreted quickly. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as coarse grains, vegetables, liver, eggs and so on.
During exercise, drink more water when you are thirsty or endure not to drink when you are thirsty. As long as you exercise, you will have such an understanding that you will feel thirsty during exercise. Drinking plenty of water at this time will stimulate the stomach, but it is wrong to endure it. As long as you feel particularly thirsty, it means that your body is in a state of water shortage. Even during exercise, you can properly replenish water to prevent physical exhaustion. The method of hydrating should be to swallow slowly with a small mouth. It is not advisable to replenish too much water each time, and the water should not be too cold, as long as it can relieve thirst symptoms. Exercise within an hour can replenish warm water.
Drinking alcohol during exercise fatigue can relieve fatigue. After strenuous exercise, people's physical fitness will be in a state of excitement. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the harm to organs such as liver and stomach will be more serious than usual. Ethanol needs liver decomposition, consumes a lot of vitamin B 1, and aggravates muscle soreness after exercise.
Exercise on an empty stomach is harmful to health. Studies have proved that moderate exercise, such as walking, dancing, jogging, aerobic exercise, cycling and so on. 4 ~ 5 hours after a meal (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, especially postpartum fat. The weight loss effect is better than 65438+ exercise for 0~2 hours after meals.
As long as you exercise more and don't have to master diet, you can achieve the goal of losing weight. This method can only achieve a balanced calorie intake or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can squeeze out oil and high-calorie foods, will make your hard-earned weight loss achievements illusory. Therefore, in order to achieve long-term weight loss effect, in addition to exercise, we should also make reasonable adjustments from the length of diet.
How to eat before and after exercise and fitness
Eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Nutrition and sports experts say that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical exercise and enhance the effect of exercise. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Replenish water in time during exercise. Nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems.
It is not advisable to eat acidic foods such as fish after exercise. Nutrition and sports experts say that after exercise, a lot of sugar, fat and protein in the human body are decomposed to produce acid substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore and tired. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and maintaining health.
Three principles of exercise, fitness and diet
Eat three meals a day regularly and don't overeat.
Eat more foods that improve human immunity, such as sweet potatoes, peppers, almonds, etc. These foods are rich in antioxidants such as vitamins A, C and E, because this antioxidant can not only eliminate inflammation, repair damaged cells and tissues, but also delay aging and prevent heart disease and cancer.
Eating more coarse grains after each exercise will reduce the risk of diabetes and heart disease; Eating more fruits and vegetables is beneficial to make up for cellulose, improve gastrointestinal health and promote the burning of excess fat.
Finally, let's understand what is the misunderstanding of sports diet.