How to eat before and after exercise?

Go to the gym after work.

Dinner is too late.

Let's go to the gym after dinner.

It's too late to digest.

Diet before and after fitness is very important.

Directly affects the formation of your muscles.

Fitness knowledge

Before exercise (energy supply stage)

There is a saying that exercise on an empty stomach can burn more fat. This theory seems reasonable, but it is difficult to really achieve the goal of reducing body fat.

Because in the case of complete fasting, the state of exercise will not be good, the intensity will not be good, and physical fatigue will make it difficult for you to persist!

The correct way is to supplement enough high-density energy before exercise, which is more conducive to achieving your calorie target, burning fat and increasing muscles.

Give yourself at least 30 minutes to digest, and don't eat too much fiber food and drink too much water, because it will make you feel bloated and may lead to muscle cramps.

Diet choice before exercise

1, if you can have a dinner, you can eat 1 0/0-2 hours before exercise, which is a natural balanced diet with protein as the mainstay.

For example, if you expect 600 calories of exercise, you should eat about 300 calories of food.

2. If you don't have time to eat, you can eat snacks 60-90 minutes before exercise. The intake is 100-200 calories, and the main components are protein and slowly absorbed carbohydrates.

Recommend snacks before exercise

1, milkshake

Choose your favorite fruit, add Greek yogurt and oats and make a milkshake, which can provide enough energy for your training.

2, egg white

Egg white is a golden choice for pre-exercise meals. An egg white contains about 4g protein and 0 fat.

3. Baked bread with banana almond sauce

Toast with half a banana and almond paste (or peanut butter) not only tastes good, but also fills the body with glycogen and ensures that the training intensity can keep up.

Step 4 eat less salad

Salads of fresh fruits and vegetables are also a good choice, but be careful in the choice of sauces, such as mayonnaise and thousand island sauce, which are high in calories.

5, fruit yogurt

A cup of yogurt, with a little oats and fruit, not only meets the demand of carbohydrate, but also meets the demand of protein.

6, bread+boiled eggs

1-2 boiled eggs with a piece of whole wheat bread.

7. Apple slices dipped in peanut butter

A quick and healthy way to supplement carbohydrates before exercise is to cut a medium-sized apple and dip it in two spoonfuls of peanut butter.

The above can be given to people who have no time to eat.

Eat snacks before practice.

Most of them are better prepared.

It can be solved in the office.

After exercise (anabolic stage)

After training, the body begins to supplement the consumption during exercise through anabolism. At this time, it is necessary to supplement enough protein and carbohydrates.

The best eating time is 30-60 minutes after exercise, so as to ensure the body to recover from fatigue in time.

Diet choice after exercise

1. If you exercise early, you can have a dinner after a short break, which is mainly composed of protein and carbohydrates.

If you didn't eat dinner before exercise, but only ate snacks, then you can eat some snacks immediately after exercise.

Recommend snacks after exercise

1, scrambled eggs

Stir-fry 1-2 whole eggs with less oil, and add some vegetables such as onions, colored peppers and spinach.

2, fruit+oats+Greek yogurt

3. Steak+vegetables

The success rate of bagged steak pickled in supermarket freezer is 99.9%. You can also add some rice or potatoes to supplement carbohydrates.

4, chicken+vegetables

Chicken breast or chicken leg, remember to peel the chicken leg to meet the needs of protein, and then put in fruits and vegetables. The staple food can be rice or potatoes.

5. Salad

A handful of cooked quinoa, a handful of broccoli, half an avocado and a few cherry tomatoes can be mixed with low-calorie salad dressing.

6.chocolate milk

Low-fat chocolate milk can supplement glycogen lacking after training in the body.

7. protein stick

Super convenient. The key is to remember to look at the ingredients and sugar when buying protein bars. You can also make it yourself and eat one at a time.

8. Green milkshake

Mix a handful of spinach with yogurt, milk, bananas and peanut butter to make a milkshake. Give it a try!

9. Nut chowder

A handful of nuts, such as macadamia nuts, cashews and almonds, plus dried fruits, such as dried bananas, dried coconuts and raisins.

10, soda biscuit+canned tuna

Eating whole wheat soda crackers with tuna is delicious and nutritious.

Don't forget to replenish water.

In the case of sufficient water, people will feel more energetic and can persist in higher intensity exercise for a longer time.

1. Drink 500-600 ml of water 2-3 hours before training.

1, add about 200ml of water 20-30 minutes before training or during warm-up.

2. Supplement 200-300ml of water during training.

3. Add 200-250 ml of water within 30 minutes after training.