1, hypoglycemia index, light diet before exercise

Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is suggested to carry out hypoglycemia index and light food 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise. If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.

2. Drink a cup of sugar-free coffee before exercise.

Studies have shown that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat.

3. Eat less protein after exercise.

Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories.

It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.

4. Eat a small amount of high-fiber food after exercise

After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After exercise 1 hour, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat. It is suggested that foods containing collagen can be supplemented, such as fresh milk, eggs and fish skin.

5. Don't drink caffeinated drinks after exercise.

Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supplement insufficient.

6. Eat one hour after exercise.

Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.

It is not advisable to exercise immediately after meals;

1, which affects the weight loss effect.

After eating, the parasympathetic nerves in the human body will be inhibited. At this time, exercise will not only affect the digestive system of the body, but also seriously affect the weight loss effect.

2, gastrointestinal tract stimulation leads to adverse reactions.

Just after eating, the food in the stomach will vibrate up and down, left and right with exercise, which will cause mechanical stimulation to the stomach, lead to stomach cramps, and cause adverse reactions such as vomiting.

3, affect the normal digestive function of the human body

Exercise to lose weight requires a lot of blood to transfer oxygen, and after eating, the human body will concentrate a lot of blood in the stomach and digest the food just eaten as soon as possible. This will cause the blood that should be concentrated in the gastrointestinal tract to be scattered to all parts of the body, resulting in insufficient blood supply to the gastrointestinal tract, reduced digestive function and disorder of digestive absorption function.

Extended data

How long is it suitable for exercise after meals:

(1), light exercise within half an hour after meals is the most reasonable. Such as walking and square dancing.

(2) Moderate exercise should be arranged one hour after meals. For example, jogging, weight-loss exercises, etc.

(3) High-intensity exercise can be carried out two hours after dinner. Such as basketball match and football match.

(4) Experts suggest that it is best to exercise at night to lose weight. Night is the key time for fat synthesis. At this time, glucose and amino acids can be easily converted into fat and accumulated in the body.

People's Health Network-How much do you know about losing weight? Six points for attention in diet before and after exercise

People's Health Network-How long is it appropriate to exercise after meals?