If you are an ordinary office worker, do you exercise in your spare time after work, do you eat before or after practice? How to eat?

1. Before practice

If you have enough time and conditions, you'd better eat something before practice, because you have enough energy to exercise. This is really no joke. For example, if you arrive at the gym at seven o'clock, you can have your meal around five o'clock. If you can't get to the gym until nine o'clock, you can put it off for two hours in the same way.

What to eat:

Carbohydrate staple food+protein (meat protein/non-meat protein)+good fat+fruits and vegetables.

Carbohydrate staple food: Choose grains with low GI and low calorie, such as brown rice, corn, sweet potato, purple potato, pasta, buckwheat (flour), oat (pure) and whole wheat bread.

Protein: You can choose lean meat, chicken breast, beef, fish and shrimp, or eggs, beans and dairy products.

Fat: olive oil, coconut oil, linseed oil, rapeseed oil or nuts.

2. After practice

If you don't have time and convenience to eat dinner, you must also eat some fast carbohydrates before practice, such as bananas, which is the most convenient food that can provide training energy.

After training, you must eat. Don't think it's useless to practice after eating. This is not a scientific idea. Training is just destruction. You consume so much nutrition and energy. How can you recover better if you don't make up? Whether it is to lose fat or gain muscle, it needs to be supplemented.

What to eat:

A small amount of carbohydrates+more protein+more vegetables.

Carbohydrate: It should be close to your bedtime. If you eat too much and don't digest at this time, you may feel very hungry, but you don't need to be afraid of accidentally eating too much, because you can quantify yourself.

For example, eating a chicken breast (enough), a palm-sized sweet potato and some vegetables is completely enough. You may feel full, but that's just an illusion. These calories are enough for you who are about to fall asleep.

For those who gain muscle and weight, the requirements can be relaxed appropriately. As long as it is a healthy food, it is reasonable to increase the intake on the basis of daily diet.