Let's talk about how to eat properly before going to the gym to lose fat and gain muscle (again, it's really bad to lose fat without gaining muscle). Is it better not to eat at all and to eat more fat? Never! Not to mention whether you can have the strength to complete the training plan on an empty stomach; What should I do if I faint and swell during hypoglycemia training? It just means that if you don't eat, your body will decompose itself to supply energy, which will slow down your metabolism. If you don't succeed in reducing fat, you will become obese. Is it really not worth the loss? . Therefore, you must eat before fitness. What shall we eat? Remember, eat low GI food before exercise (downloading an app can easily check the GI index of food). And it is best to exercise two hours before (? Why do you want to eat food with low glycemic index (low GI value) two hours in advance? First of all, if you eat too late, it is easy to digest the discomfort during exercise. ; Second, compared with foods with high glycemic index. Eating something with low GI two hours before exercise can increase the burning rate of fat and reduce more fat during training? ; Third, compared with foods with high blood sugar. Can low GI food also improve exercise endurance? .

Sum it up? Two hours before exercise: promote fat loss during exercise, increase fitness endurance and reduce muscle consumption.

Carbohydrate (low GI), protein, fat (very little).

Suggestion: a cup of low-fat milk, a whole wheat bread and three egg whites (no yolk).

Do you still need to eat during fitness? Yes, fitness is a good opportunity to promote hormone secretion and enhance endurance. Of course, the supplement at this time is not a big meal? Just add some calories, but different from before training, adding low-fat but high GI can better promote insulin secretion and improve the protein synthesis rate of muscle? .

Summary? Tips: during exercise: promote the secretion of beneficial hormones, enhance endurance, improve metabolism, gain muscle and lose fat.

Carbohydrate (high GI) (several times), protein (recommended protein powder) and fat (completely eliminated).

Suggestion: sports drinks, honey water, candy+protein powder, ps. Grn+ calomel and light green are recommended to help burn fat and gain muscle.

About fitness, because three hours after strength training is the golden intake time for muscle growth? . At this time, the synthesis speed of protein in muscles has increased by more than three times! ? You can imagine that muscles are growing and repairing very actively at this time (perfect? )。 So what to eat after fitness is particularly important.

First of all, protein! At this time, the body's demand for protein increased. If protein is properly ingested at this time, it can greatly promote the speed and efficiency of muscle synthesis (especially after strength exercise). Carbohydrate is also essential to promote insulin secretion (insulin is a porter of body energy, which can make fat grow where it should grow, and girls can't help eating and exercising their breasts and buttocks, you know? You should eat within three hours of practice. If it's too late, will it really turn into fat? )。

Summary? Tips: after exercise: promote body repair, store glycogen to enhance physical fitness, increase muscle and enhance immunity.

Carbohydrate (medium and high GI), protein (suggested 1.2- 1.7/ kg body weight).

Fat (reasonable amount).

Suggestion: staple food+meat (what do you want to eat? )。

Finally, it is best not to eat fat during training and two hours after training? . It's not that fat is bad (I firmly believe that there is no difference between good and bad food, but the intake point is wrong), but that the body should take high-sugar food to supplement glycogen and blood sugar during and after training. Fat is easy to digest, and the glycemic index is low. After exercise, the body's digestive ability is weak, and eating too much oil will be uncomfortable.

I hope that writing so much can be useful to everyone. I'm glad to give you some help in fitness. .