The significance of nutritional supplement before and after fitness, we all know that a lot of physical strength will be consumed in the process of fitness, so many people will eat something to supplement nutrition before and after fitness. Let me share the significance of nutritional supplement before and after fitness. Let's take a look.

What is the significance of nutritional supplement before and after fitness?

If nutrition is not involved in your fitness plan, you will do yourself considerable harm when your training goal is achieved. If you exercise on an empty stomach, you will not be able to provide enough energy for your body, and you will not be able to get the maximum benefit from exercise. If you continue to exercise without eating for a long time, your ability to burn calories will be reduced and your exercise intensity will be difficult to maintain. If you don't provide nutrition for your muscles in time after exercise and replenish your energy pool, it will not be conducive to your recovery.

Here, you will learn the ideal nutrition that should be supplemented before, during and after exercise, and how to optimize these nutrients to provide energy for fitness.

First of all, what to eat before exercise?

Before exercise, you are used to doing this to replenish protein and fat for your body. But even healthy protein and fat will take a long time to consume these energies, and precious oxygen and energy-transmitting blood will be transported to your stomach, which will not provide enough energy for your exercise muscles. Doing so is also likely to cause your stomach ache during exercise. If you don't eat anything, you may strain your muscles during exercise and bring great pressure to your body.

Ideally, you should eat 2 hours before exercise and supplement about 300-500 calories of healthy carbohydrates. If you don't have time to eat 2 hours before exercise, you can also quickly supplement 50- 100 calories in your diet 5- 10 minutes before exercise.

Appropriate pre-exercise food

Try the following foods 2 hours before exercise: a bowl of oatmeal, whole wheat cereal, whole wheat toast, even sweet potato, or yam. If you have to eat directly before exercise, you can choose a small portion of fruit, an apple or a banana. If these foods are too boring for you, you can eat a small amount of protein or fat, such as a teaspoon of peanut butter or a handful of almonds.

Then-what to eat during exercise?

Interestingly, research shows that if you continue to exercise for more than 60 minutes, but you don't provide any nutrition for your body, your actual intake of calories and fat will be lower than the energy you consume after eating, and your metabolic rate and calorie burning rate will also decrease after exercise.

If your exercise planning time is less than 1 hour, you don't need to eat during exercise, just take a sip of hydrate during exercise. However, if you plan to go for a long run or ride a bike, or arrange a series of fitness classes, you can try to supplement 50- 100 calories every half hour, preferably portable carbohydrates that can be eaten quickly, such as a small bag of raisins, an energy bar, energy gel and even sports drinks. The purpose of eating is not to supplement the calories you just took in, but to provide enough fuel for your body to maintain a good metabolism.

Finally-what to eat after exercise?

There is a window period of 20-60 minutes after exercise, during which your muscles can quickly receive carbohydrates and protein, and your body consumes and absorbs them, and stores them as valuable energy for your body to use again. But if you spend a long time eating after exercise, your body may be reluctant to use these substances as fuel to recover itself, and it is very likely that you will run out of energy in the next exercise, whether later in the day or the next day.

Fruits suitable for fitness.

1, pineapple

Pineapple is rich in fruit acid, which can help the body recover and relieve muscle fatigue caused by fitness. Plus pineapple contains bromelain, which can eliminate inflammation or edema caused by exercise.

Step 2: bananas

In the process of fitness, due to sweating and other reasons, the body will lose a lot of mineral elements such as potassium and sodium, and bananas are rich in potassium, which can supplement the potassium lost during fitness, relieve fatigue and help the body recover.

3. Avocados

Avocado contains many nutrients needed by human body, and its protein is a good fruit to help people exercise muscles. But don't eat too much. Avocados are rich in energy. Eating too much will put a burden on your body, which may make you fat. Overnutrition is not a good thing, and it will also affect your health.

4. Apple

Apples are rich in vitamins, which can supplement the water and vitamins lost in fitness exercise. And apples can provide polyphenols, which can enhance muscle strength.

The significance of nutritional supplement before and after fitness 2 What nutrition does fitness need to supplement?

vitamin C

Function: Assist the body to synthesize collagen, which can maintain the health of joints. (Squat, hard pull and bench press will all affect joints) Reduce cortisol level (strenuous training will produce a stress hormone, which will make the body enter a catabolic state (burning muscles)).

High quality source: pepper, broccoli, orange, strawberry, cauliflower, tomato, cantaloupe.

tocopherol

Function: Decrease the activity of creatine kinase (CK), which is an index of muscle injury. Can be used for reducing muscle injury and promoting muscle recovery. A study shows that a large amount of vitamin E(900IU) can help store glycogen.

High quality source: malt, soybean, egg, nut, sweet potato, spinach, molasses.

Vitamin b?

Function: Vitamin B6 can be converted into enzymes to help the human body absorb and metabolize amino acids and use glycogen energy. It is also beneficial to promote the release of growth hormone during training.

High quality source: red meat, whole eggs, fish.

iron

Function: Assist the growth and division of muscles and promote the synthesis of protein.

High quality source: red meat, vegetables.

The importance of nutrition to health is well known. Nutrition can't keep up, the training effect will be greatly reduced, and it may even hurt the body. On the contrary, keeping up with nutrition will make our fitness effect more effective. Today, gif Jun has compiled eight nutrients that are most important for the fitness crowd. Let's see if you are putting on makeup.

magnesium

Function: Promote muscle growth and prevent muscle cramps.

High quality sources: whole grains, beans, oats, soybeans, black beans and seafood.

zinc (Zn)

Function: Help the body to synthesize testosterone and IGF. These two important hormones can promote muscle growth and are the key to muscle gain.

High quality sources: oysters, red meat, seafood.

potassium

Function: Potassium is very important for the balance of body fluids in muscle, which makes it easier for muscle to enter anabolic state.

High quality sources: lean meat, yogurt, potatoes, bananas, low-fat milk.