First, eat before practice.
Generally, when you have plenty of time, you will choose to eat before practice and prepare food around 5 o'clock. This kind of diet will have a wide range of choices, because it is rice and you have to sleep for a long time, so you have enough time to digest it and don't have to worry about the burden on your stomach.
Second, eat after practice.
Because they are basically at work or just after work at 5 or 6 o'clock, many people eat after practice. After work, I will go directly to the gym and eat it after practice, or just eat fruit and yogurt, or even not eat it, which is not conducive to my health and exercise effect.
Third, eat before practice+eat after practice.
Eat within 0.5- 1 hour before training, and you will have more energy to exercise after training. You can simply eat some healthy snacks and fruits, such as oatmeal cookies and bananas, while eating whole wheat bread or boiled eggs.
2. After practice, you can eat less according to the plan of carbohydrate staple food+protein+beneficial fat+fruits and vegetables.
Extended data:
Fitness misunderstanding
Many people eat after exercise, especially the handsome guy who just came out of the gym. They feel particularly hungry at this time and eat at once. In fact, this is very bad, because just after fitness, the body is still in a state of excitement, blood vessels dilate, and eating immediately is very harmful to the body.
It is best to eat between 30 and 90 minutes after exercise, especially to exercise muscles. At this time, you should add enough protein. For the body to absorb.
As long as you have exercised, you will have this experience, and you will feel thirsty when exercising. Drinking plenty of water at this time will stimulate the stomach, but it is wrong to endure it. As long as you feel particularly thirsty, it means that your body is in a state of water shortage.
Even during exercise, you can properly replenish water to prevent physical exhaustion. The method of hydrating should be to swallow slowly with a small mouth. Don't hydrate too much each time, and the water should not be too cold, as long as it can relieve thirst symptoms. Exercise within one hour can supplement warm water.
References:
Baidu encyclopedia-fitness