What should I pay attention to before and after fitness? How to make up? After exercise, the blood of human body will be redistributed. The biggest difference is that the blood of muscles in the body can be increased from 20% before exercise to 70% after exercise. Of course, the total blood volume of our human body is unchanged, but the blood volume and flow rate in our muscles have increased.
Based on this, the blood volume of other organs of our body will be much less after exercise, including the stomach and intestines responsible for our digestive function, and the natural digestive function will also decline. Then, we should arrange our diet before and after training at least 30-60 minutes before training and 20-60 minutes after training.
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If you eat before training and eat too early, the blood flow in your stomach may decrease during training, leading to indigestion and nausea during training. Don't eat immediately after training, it will also lead to indigestion, and you can't eat immediately after training.
Eating too early before practice and eating immediately after practice may cause indigestion due to insufficient blood flow in digestive function, which is of course related to what you eat.
What should I pay attention to when eating? In fact, the dietary difference before and after training is mainly in carbohydrate. Before and after training, you should supplement enough carbohydrates. In addition, protein should make some sufficient supplements after training.
Before training, it is best to use low-to-medium GI carbohydrates, that is, don't let your blood sugar rise too high and too fast. You will rise and fall too fast, and you will be hungry soon after eating. Naturally, you can't guarantee your training state.
After the training, because our body consumes a lot of sugar, we should supplement some fast carbohydrates at this time, and carbohydrates with high GI value are the best, so we should supplement some carbohydrates at this time. During training, due to sweating, it is necessary to replenish some water in time, and electrolyte will do.
Finally, I would like to remind you not to eat fruit before training, let alone take fruit as a staple food, because fruit has a high sugar content and its sugar index is fast. As I said just now, it is difficult to guarantee you an hour or more of training.
The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!