Eating a little before exercise is related to the blood sugar index. People who exercise regularly know that if they don't eat anything before exercise, they will feel weak, dizzy and flustered, and their blood sugar index will decrease. But don't eat too much. Generally speaking, men eat two or three pieces of bread and women eat one or two pieces of bread. Need to be reminded, try not to eat anything containing fiber before exercise, such as digestive biscuits, and fruits and vegetables with more fiber, because fiber is not easy to digest. If you eat fruit, you can eat a banana. Bananas can increase satiety and have high sugar content, which can provide glycogen for your body during exercise.

Whether you lose fat or gain muscle, you will consume glycogen in your body at the beginning of exercise. After glycogen is cut off, it is your fat that supplies energy. After eating bananas, you will continue to provide heat and energy for your exercise, which is very necessary for athletes who want to gain muscle.

Generally speaking, you can't eat anything that makes you feel full half an hour before exercise. If you don't have time to eat, you can drink some water-quality sports supplements, such as sports drinks and protein powder. You can also temporarily supplement something high in sugar, such as a small piece of chocolate, which can provide the calories needed for exercise most conveniently and quickly. Other sugars can also be used. This directly supplemented glycogen is easily absorbed by the human body. People who exercise have this feeling. If they suddenly feel dizzy during exercise, eating a candy will soon relieve them. The eating time of carbohydrates and sugary foods such as chocolate is different, because the energy provided by carbohydrates is released slowly, while chocolate, sugar and other energy are released quickly, which can quickly replenish sugar and consume it quickly.

Rest for an hour after exercise before eating. During this one-hour break, you can add some liquids, such as water, milk or sports supplements. Of course, you can't eat too much. What to eat depends on everyone's sports goals. People who lose fat eat some foods with high fiber and satiety after exercise, such as eggplant and celery. People who gain muscle should add more protein, such as drinking milk, soybean milk and eating tofu.

Do not pour water after exercise. There is a saying that "drink 40 to make up 40", which means how much water you lose during exercise should be made up, but you can't drink it all at once. Drink several times before and after exercise. For example, a glass of water is divided into four parts, and each part is 1/4.

After exercise, eat some alkaline foods such as vegetarian dishes, such as vegetables, fruits and seaweed. Especially brightly colored vegetables can relieve muscle soreness. It is best not to eat acidic substances after exercise, such as big fish and big meat. Because the body secretes too much lactic acid after exercise, it causes muscle aches. The body itself is acidic. If you eat acidic foods such as big fish and big meat again, it is bound to "add fuel to the fire" and increase the acidity in the blood, thus aggravating the degree of muscle soreness. Your fatigue and soreness cannot be eliminated in time.

Vitamin supplementation after exercise can promote better muscle growth, and the most direct way is to eat all kinds of vegetables.

You can't drink immediately after strenuous exercise. Because the body function is in a state of excitement at this time, drinking will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be greater than usual. ?

Only by scientific exercise and scientific diet can we have a healthy body.