You should not eat too much food before exercise, but eat more digestible food. The diet before exercise should include 26 carbohydrates and 65,438+0/3 protein and fat. The specific food intake depends on the amount of exercise. If you do 45 minutes of aerobic exercise and 20 minutes of strength exercise at a time, you will burn more than 500 kilocalories.
banana
Bananas are natural energy bars. Bananas are rich in digestible carbohydrates and potassium, which help to maintain muscle and nerve function. People's bodies can't store potassium by themselves for a long time, so bananas are very important during exercise. Eating a medium-sized banana can help you maintain a high nutritional level before fitness.
oat
Oat is rich in fiber, which means that it will gradually release sugar into human blood, unlike ordinary starch, which will instantly raise blood sugar. This continuous energy supplement helps to keep your energy level consistent during fitness exercise. Oats also contain B vitamins, which help to convert carbohydrates into energy. It is very beneficial to eat a cup of oatmeal 30 minutes before exercise.
Fruit silk mousse
Generally speaking, if it is a milkshake, we call it a milkshake. But the fruit smoothies here don't need milk. It depends on your personal preference. Fruit smoothies are rich in carbohydrates and high-quality protein. More importantly, they are easily absorbed by the human body and can be digested quickly. Fruit has a high carbon content, but protein in it can't be immediately converted into the energy source of the body, so it was often ignored when talking about health food in the past. However, the high carbon content in fruits can be quickly decomposed and absorbed, and then the protein contained in fruits can help prevent muscle injury.
Whole Wheat Bread
Many people refuse bread when they hear it when they exercise to lose weight. But in fact, whole wheat bread slices are a good source of carbohydrates. If you spread some high-quality peanut butter on bread, or put some low-fat chicken slices to help supplement protein, it will become an ideal pre-exercise snack, which can provide high-quality energy and protein for the human body.
The human body is good at converting what you eat into energy, but for some foods, the conversion efficiency is higher. For example, carbohydrates contribute to high-intensity exercise because they can be quickly broken down into glycogen, which your muscles need to work properly. Therefore, if you want to work hard for a period of time, you must eat carbohydrates in advance. Although the body can replenish glycogen fat and protein when necessary, you need to replenish the lost glycogen reserves afterwards, so it is essential to supplement carbohydrates after exercise.