Before operation:

It is not advisable to eat enough before running. Half-full to 60% full is the best state for running. Running consumes a lot of carbohydrates in the body, so you can eat a piece of bread with guacamole before running. Avocados provide you with healthy fat, while bread gives you energy. It is suitable to drink black coffee before running, because black coffee stimulates adrenaline secretion and improves your fitness efficiency.

After running:

After running, I entered the process of nutritional supplement. Nutrition experts recommend eating salmon, vegetables and complex carbohydrates after running. After running, you can drink vitamin-rich drinks, such as papaya juice mixed with coconut milk and bee pollen, which can quickly restore the body's glycogen level and improve immunity.

2. High-intensity interval training

Before fitness:

The purpose of high-intensity gym training combining aerobic and anaerobic exercise is to strengthen muscles, so it is necessary to supplement protein, healthy fat and fiber before exercise, such as eating a handful of nuts and half a cup of oatmeal, or eating energy bars directly.

After fitness:

Keywords: protein. Cereal rice (such as quinoa) with eggs and roasted vegetables is a good "set meal". If you don't get enough protein and repair your muscles, you will be sorry for your hard work in the gym.

3. Yoga

Before doing yoga:

Don't eat too much before doing yoga, but remember to drink plenty of water to fully moisturize your body. If you are bikram yoga with more calories, you can drink coconut water to supplement the electrolyte lost due to excessive sweating.

After yoga:

It is best to eat green fruits and vegetables, such as drinking a milkshake mixed with celery, pears, apples and bananas, which is rich in nutrients, amino acids and minerals and can be absorbed by the body quickly without "dragging you down". Mashed potatoes, bean paste, guacamole and spinach paste are also good post-yoga foods.

4. Aerobics and light strength training

Before exercise:

Banana is the best choice because it provides you with energy, contains potassium to avoid cramps, and its fiber makes you feel full.

After exercise:

Aerobic exercise or light strength training consumes more energy than yoga and jogging, so it is especially necessary to supplement protein to help muscle repair. Chia seed is rich in protein, fiber, omega-3 and fatty acid, and is an ideal food. Nutrition experts recommend drinking a nutritious milkshake made of brown rice protein powder, chia seeds, almond milk, cinnamon and vanilla extract.

Many people will drink a cold drink to quench their thirst after exercise, or take a bath to get rid of the smell of sweat and make themselves feel more comfortable. In fact, these practices are all wrong. Take stock of nine things you can't do immediately after exercise and fitness today.

65438 +0, don't squat and rest.

This is a very common practice. When you feel tired after exercise, you squat or sit, thinking that you can save your physical rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur. Therefore, after each exercise, we should adjust the breathing rhythm, do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply taking a deep breath to promote the blood of limbs to return to the heart, so as to help pay off the "oxygen debt", speed up physical recovery and eliminate fatigue.

NO.2 don't be greedy for cold drinks

Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition, and the digestive function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise. It is appropriate to add a small amount of boiled water or salt water at this time.

Third, don't eat right away.

During exercise, especially during strenuous exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced. The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. It takes 20-30 minutes to recover after the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.

NO.4 don't lower your body temperature.

During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you go into the air-conditioned room immediately after exercise or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweat, causing physiological dysfunction such as body temperature regulation and decreased immune function, which will lead to colds, diarrhea, asthma and other diseases.

Fifth, don't smoke

Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, besides reducing the oxygen content, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.

NO.6 don't "omit" to relax and tidy up.

Practice shows that relaxation and finishing activities can not only make athletes' cerebral cortex excited, but also accelerate their heartbeat and breathing frequency. By properly relaxing bare-handed exercises, walking, relaxing massage and breathing rhythm relaxation exercises, they can restore the quiet state before exercise, help restore muscle fatigue, reduce the discomfort of acid swelling, and avoid dizziness, fatigue, nausea, vomiting and dizziness after exercise and fitness. Therefore, we should do a good job of relaxation exercise after each fitness, which is conducive to the recovery of the body and the improvement of fitness effect.

Don't take a shower right away.

Many people take a bath immediately after practice or competition, thinking that this can not only decontaminate, but also eliminate fatigue. In fact, this practice is not scientific. Because the blood flow to the muscles increases during exercise, the heart rate is recalled. After stopping exercise, this situation will continue for some time. If you take a hot bath at this time, the blood will not be enough to supply other important organs, such as the heart and brain, and you will feel dizzy, nausea, general weakness and even other diseases, so pay special attention. Taking a cold bath immediately after exercise does more harm than good. Because the metabolic process of the body is strengthened during exercise, the subcutaneous blood vessels dilate and sweat a lot. Take a cold bath immediately after exercise, so that a lot of heat generated in the body can not be dissipated well, forming internal heat and external cooling, destroying the balance of the human body and easily getting sick. The correct way is to take a rest after exercise and take a shower after the pulse is stable. It is wise to take a hot bath.

Eighth, you shouldn't eat too much sugar.

Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.

NO.9 can't drink to relieve fatigue

After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause inflammation.