Whether we supplement protein before or after exercise, we all know that exercise is good for our health, and it will consume our physical strength, so many people will supplement protein. Let's share whether to supplement protein before exercise or protein after exercise. Let's have a look.

1 What protein should be added before or after summer exercise?

According to the intensity of exercise, decide to supplement food. In summer, people sweat a lot and consume a lot of energy. If they exercise within 30 minutes, they should do moderate-intensity exercise. It is recommended to replenish water properly after exercise and eat some fruit. If you exercise for about 30 minutes, you need to supplement water and sugar, and at the same time you need to supplement electrolytes, such as sodium and potassium. If you exercise for more than 30 minutes, such as long-distance running and cycling, you need to supplement water, sugar, carbohydrates and electrolytes. You can drink sports drinks, energy bars and other foods that can quickly replenish water, minerals and carbohydrates, so as to continuously supply energy for the body and reduce fatigue.

How long do you eat before exercise?

Eat 2 hours before exercise and supplement about 300-500 calories of healthy carbohydrates. If you don't have time to eat 2 hours before exercise, you can also quickly supplement 50- 100 calories in your diet 5- 10 minutes before exercise.

Food recommendation

Try the following foods 2 hours before exercise: a bowl of oatmeal, whole wheat cereal, whole wheat toast, even sweet potato, or yam. If you have to eat directly before exercise, you can choose a small portion of fruit, an apple or a banana. If these foods are too boring for you, you can eat a small amount of protein or fat, such as a teaspoon of peanut butter or a handful of almonds.

What is appropriate to eat during exercise?

According to the intensity of exercise. If your exercise planning time is less than 1 hour, you don't need to eat during exercise, just take a sip of water often during exercise; However, if you plan to go for a long run or ride a bike, or arrange a series of fitness classes, you can try to supplement 50- 100 calories every half hour, preferably portable carbohydrates that can be eaten quickly, such as a small bag of raisins, an energy bar, energy gel and even sports drinks. The purpose of eating is not to supplement the calories you just took in, but to provide enough fuel for your body to maintain a good metabolism.

If you continue to exercise for more than 60 minutes without providing any nutrition for your body, your actual intake of calories and fat will be lower than the energy you consume after eating, and your metabolic rate and calorie burning rate will also decrease after exercise.

What to eat after exercise?

The ideal post-exercise food consists of carbohydrates and protein. The general dietary standard is that carbohydrates are higher than protein, and the total calories of carbohydrates are twice your target weight. For example, if your target weight is 150 kg, you need to consume 300 calories of carbohydrates, which is about 150 calories of protein. Usually a simple post-exercise diet can be like this: chicken and brown rice, yogurt and almonds, or protein powder milkshake and a banana.

Protein before or after exercise?

The effect of protein intake before and after exercise is the same. Whether before or after exercise, the total intake of protein is the most related condition to muscle strength and size. Therefore, in terms of increasing muscle strength and size, daily intake of protein is more important. For example, for a person who often does strength training, protein's intake is1.6g per kilogram of body weight, while if ordinary people do not exercise occasionally, it is suggested that the daily intake of protein is1.2g per kilogram of body weight.

Moreover, in order to exert the maximum effect, the intake of protein should be dispersed to 3-4 times, preferably once every 3-4 hours.

Supplement protein II before or after exercise. What do you need to add before exercise?

Before exercise, you need to supplement enough nutrition, such as low-fat and digestible food.

It is best not to exercise on an empty stomach, you will feel dizzy when exercising! But if you want to eat, whether it is breakfast, lunch or dinner, you should eat it at least 1 hour before exercise, which is of course to avoid affecting digestion.

The basic principle of diet is to supplement low-fat and digestible food as an energy source during exercise.

Breakfast before fitness

What to drink? In order to increase the body's water reserve, you can drink a glass of juice with some hot drinks.

What to eat? In order to store glycogen, it is necessary to supplement carbohydrates, such as bread slices with jam or other sugary grains. MM is prone to calcium deficiency at ordinary times, and can also be supplemented with dairy products.

Lunch before fitness

What to eat? Rice or other cereals containing carbohydrates can make you energetic during exercise. If you are doing muscle training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.

Dinner before fitness

What to eat? You can choose foods that can maintain your physical strength without getting fat, such as grains, fresh fruits and green vegetables. However, it is necessary to control the food intake, because the metabolic rate is low at night, and it is easy to accumulate excess calories.

Do you need to stretch before exercise?

Stretching is a necessary job. It's not just to prevent the thighs from getting thicker or the muscles from swelling, but a preparation to prevent muscle strain.

It must be finished before exercise, because you need a relaxation area when exercising. First, stretch your body and do some exercise. Stretching muscles is to avoid muscle strain and move your tibia, so that your limbs will not be stiff during exercise. How long does it take to stretch? It depends on your physical condition. It usually takes 5 to 10 minutes.

Stretching after exercise is to volatilize lactic acid produced after exercise and avoid muscle soreness.