But there are still many conclusions about what to eat before and after fitness. You must have heard all kinds of "suggestions": don't eat before exercise, or your stomach will droop and vomit. You can't eat after practice, or you will grow meat. You can only eat xxx before and after practice, otherwise it won't work.
It's time to give you a detailed answer about what to eat before and after fitness.
Bian Xiao will talk in detail about what we should eat besides dinner. Knowing that everyone is busy, I also give you some recommendations according to the time and the kind of food I eat. It is also easy to get and do.
0 1 before exercise
On the other hand, "hunger" before fitness will not make the body in the best state. With enough "fuel", blood sugar and energy supply can be kept at a normal level, and fat can burn faster.
Then, after confirming the conclusion of "eat before fitness", let's take a look at what to eat. This actually has a lot to do with when we eat:
If you want to start practicing in 2-3 hours, it is recommended to eat: sandwiches made of whole wheat and cereal bread, a small amount of protein and some salads. Egg cakes, avocados, some assorted fruits. Brown rice, a little protein, roasted (or fried, boiled and steamed) vegetables. Protein can choose at will: chicken, eggs, shrimp, etc. This combination is to provide long-term energy supply.
If you want to start practicing in 2 hours: a protein milkshake made of protein powder, milk, bananas and berries. Whole wheat rice or porridge. A cup of cereal, half a banana and a handful of almonds. Sandwich made of almonds, jam and whole wheat bread.
If you want to practice within 1 hour: yogurt cup with some fruits and dried fruits. Choose some bananas, oranges, apples, etc. Before a protein bar (not a high-calorie energy bar like Snickers) is about to be implemented, it is best to eat some fruits that can raise blood sugar, supplement vitamins and antioxidants, and ensure energy supply and satiety. Do not eat too much.
After 02 exercise
Many friends know that after fitness, it is the "window period" when the body is in urgent need of nutrition. Exercise consumes so much energy, how to gain muscle and lose fat without a good supplement?
Bian Xiao classifies you according to the needs of increasing muscle and reducing fat (increasing muscle can appropriately increase carbohydrate and protein, while reducing fat needs to control the amount of fat and carbohydrate).
Carbohydrates can be selected from:
Sweet potato, quinoa, rice, rice balls, oats, potatoes, pasta, various fruits (pineapple, berries, bananas, kiwi fruit, etc. )
Protein can choose:
Protein powder, eggs, yogurt (Greek yogurt), chicken, fish (salmon, tuna, etc. ), protein sticks, cheese, milk.
The fat can be selected from:
Avocados, nuts, nut jam (peanut butter, hazelnut jam, etc. ), healthy oil (olive oil, linseed oil, etc. )
In addition to these, everyone must remember to drink more water, replenish lost water, and maximize the effect of fitness.