Principle: You don't need to supplement food, but you need to supplement water.
Suggestion: Drink 150 ~ 300ml of water every15min.
2. 1 ~ 3 hours
Principle: moderate exercise, it is best to replenish sugar to the body in time to avoid hypoglycemia.
Suggestion: You can supplement sugary drinks, such as body drinks and other sports drinks. Or drink white water, but prepare foods that can absorb sugar quickly, such as jam biscuits, dried fruits, cereal bars, jelly and so on.
3. More than 3 hours
Principle: Long-term exercise requires a lot of water and food that can provide slow sugar (that is, food that consumes slow sugar and gradually releases heat).
Suggestion: add 0.5 liters of water per hour, as well as small butter biscuits, almond cakes, sweet dairy products, fresh fruits and other foods containing slow sugar.
VS motion time
1. Morning exercise
Principle: According to personal preference, you can exercise on an empty stomach or eat normally, but you need to replenish enough water before, during and after exercise.
Choice of not getting fat: If you are a little hungry, you can drink some drinks, such as milk, juice, soybean milk and so on. Replenish water and feel full; Add a fiber-rich biscuit or bread.
Exercise in the afternoon
Principle: Eat lunch 3 hours before exercise and replenish water.
Choice of not getting fat: Rice or other cereal containing carbohydrates can make you energetic during exercise. If you are doing muscle strength training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.
Exercise at night
Principle: Exercise within 1 hour after meals is easy to feel tired, because muscle activity needs oxygen-enriched blood, and blood flows to the digestive tract at this time. It is better to do exercise three hours after supper. You can replenish water moderately after exercise, but don't supplement food in large quantities, so as not to affect digestion and sleep.
Choice of not getting fat: For dinner, you can choose cereals, fresh fruits, starchy vegetables and other foods that can keep your strength from getting fat. But it is necessary to control the food intake, because the metabolic rate is low at night, and it is easy to accumulate excess calories. If there is little or no dinner, you can add some raisins, cereal and so on. Or yogurt and a small piece of low-fat bread.
Before and after VS exercise
1. Before exercise
Principle: Mainly low-fat carbohydrates. These foods are easy to digest and can provide sugar as an energy source during exercise.
Recommended: Main courses containing starch (such as rice, macaroni and potatoes), or other cereals; Two kinds of fruits.
2. After exercise
Principle: supplement alkaline food. Because after exercise, the sugar, fat and protein in the body will be decomposed in large quantities, producing more acid, which makes people feel muscle ache and fatigue. If you eat meat or drink acidic foods with high sugar content, such as Coca-Cola, it will increase the acidity in the blood, further aggravate the soreness of human muscles, and make it more difficult to eliminate fatigue in time.
Recommendation: You can choose milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water. Beans are also a good food choice.