The advantage of proper diet before exercise is that hunger will accelerate the consumption of protein in muscles. Therefore, it is suggested to eat a light food with low glycemic index 30 minutes to 1 hour before exercise, which can provide the energy needed for exercise. Let's take a look at the benefits of proper diet before exercise.

Benefits of proper diet before exercise 1 before exercise

Eating something before exercise is of great benefit.

It can continuously burn fat during exercise,

Even after exercise, the body will continue to burn fat.

Eat 65438+ 0 ~ 2 hours before exercise.

It can not only ensure the energy supply in training,

It can also ensure that the food has been digested.

Low GI food+moderate protein.

Sugar absorption in low GI foods is slow,

Is beneficial to continuously releasing energy during movement,

For example: brown rice, whole wheat bread, oats, sweet potatoes and so on.

Because compared with high GI foods with the same calories,

Low GI food can increase the body's 17.9% fat supply and help you consume more fat!

This may be because low GI foods promote more adrenaline secretion,

Thereby stimulating the decomposition and movement of fat.

Moreover, compared with high GI food, low GI food can improve exercise endurance.

Try to avoid fat intake.

On the one hand, fat intake will affect the training level and limit blood flow into muscles.

On the other hand, fat intake before fitness and fat consumption will produce growth hormone inhibin,

Will affect your growth hormone level,

This will affect the recovery and growth of your body, and also affect the effect of reducing fat and shaping.

So foods like Snickers and chocolate.

Although high in calories, high in sugar and fast in energy supply,

However, they are high in fat and are not recommended.

Benefits of proper diet before exercise II. Low glycemic index and light food before exercise.

It is not advisable to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is suggested to eat a light food with low glycemic index 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.

In addition, some studies have pointed out 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, you will lose body fat.

Fat also helps. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.

Don't overeat before exercise

You should balance your diet before exercise. If you have a big dinner, you'd better exercise after three hours. So as not to cause gastrointestinal discomfort. If you don't eat too much, or just eat snacks, you can exercise once an hour.

How to eat after exercise

First, replenish energy in time, but don't rush to finish your meal.

Ideally, we need to replenish energy within 30 minutes after exercise to restore these energy reserves. If you can't have a full meal right away, have a snack at least 20 minutes 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 (bcaa, the branched-chain amino acid of Iron Blood Warcraft, to be mentioned below)

9.7 is a very popular choice. This product has a variety of fruit flavors to choose from. 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. Then have a full meal after 3 to 4 hours. The ingredients of the set meal are: roast chicken breast with vegetables, salmon with potatoes, tuna salad with whole wheat sandwich, whey protein with oatmeal, etc.

2. Appropriate supplementation of branched-chain amino acids

Supplementing branched-chain amino acids in time is an important way to relieve exercise fatigue and muscle soreness after exercise. What are branched-chain amino acids? Branched-chain amino acids, including leucine (Leu), isoleucine (Ile) and valine (Valine), cannot be synthesized in human body and must be provided by food protein. Branched-chain amino acids, as a kind of substances that can participate in energy supply, are important amino acids that participate in long-term endurance exercise energy supply.

Leucine, isoleucine and valine of 1 molecule were completely oxidized to produce ATP of 42, 43 and 32 molecules respectively. At rest, 14% of the total energy consumption of human skeletal muscle is provided by the oxidation of branched-chain amino acids. Under some special conditions, such as hunger or exercise, the oxidative energy supply of branched-chain amino acids is enhanced.

In addition, branched-chain amino acids can also promote lactic acid-glucose cycle by participating in the energy metabolism of the body, so that lactic acid can be converted into glucose. This can effectively prevent lactic acid from accumulating in skeletal muscle, relieve muscle soreness and delay the development of fatigue. It may also reduce the degree of muscle injury and protein decomposition, and induce the body to produce positive nitrogen balance. As far as branched-chain amino acids are concerned, they can not only transport nitrogen, but also synthesize protein, thus promoting muscle growth.

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 supply insufficient. Although soda can also provide water and sugar, it is not suitable for drinking after exercise. Adults and children had better avoid it!

Benefits of proper diet before exercise 3. Diet before exercise

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.

Good nutrition can help your body run better and recover faster after every exercise.

The best nutrition intake before exercise can not only help you maximize your physical fitness, but also minimize muscle damage.

This is all the knowledge needed for nutrition before exercise.

It is important to know what to eat.

Supplementing your body with proper nutrition before exercise will provide you with the energy and strength you need to perform better.

Before exercise, each macro nutrient has a specific function. However, the proportion you need to consume them varies with individuals and types of exercise.

The timing of eating before exercise is very important.

Eating time is also an important aspect of nutrition before exercise.

In order to maximize the training effect, please try to eat a complete meal, including carbohydrates, protein and fat, 2 to 3 hours before exercise.

However, in some cases, you may not be able to have a full meal 2-3 hours before exercise.

In this case, you can still have a decent pre-exercise meal. However, please remember that the earlier you eat before exercise, the smaller and simpler your appetite will be.

If you eat 45-60 minutes before exercise, please choose foods that are easy to digest and mainly contain carbohydrates and some protein.

This will help prevent stomach discomfort during exercise.