1. Before exercise: 65438+ 0-2 hours before exercise, you need to supplement proper amount of carbohydrates to ensure energy supply. You can choose digestible foods, such as bread, bananas, low GI foods, etc. At the same time, avoid eating indigestible food, such as greasy food and meat, before fitness.
2. Fitness: If you exercise for a long time or with high intensity, you need to replenish water and electrolyte during exercise to prevent dehydration. You can choose sports drinks or light salt water.
3. After exercise: Within 30 minutes after exercise, you need to supplement carbohydrates and protein to promote muscle repair and energy storage. You can choose foods with low fat and high protein, such as eggs, beef and chicken breast. At the same time, pay attention to replenish enough water to avoid dehydration.
4. Diet: Pay attention to control the total calorie intake and ensure that the daily calorie intake matches your own exercise. At the same time, avoid eating too much fat and sugar, and choose high-quality protein sources, such as fish, lean meat and eggs.
5. Diet: Keep a normal diet and don't be too hungry or full. Try to choose a diet that eats less and more meals, and divide the daily food into several meals reasonably.
6. Supplementing vitamins and minerals: Pay attention to supplementing vitamins and minerals to help the body better absorb nutrients and maintain normal functions. You can choose a variety of vegetables and fruits to get rich nutrition.
Generally speaking, you need to pay attention to the reasonable collocation and balance of diet before and after fitness, and following the above principles can help you achieve your fitness goals better.