Can I eat to lose weight before exercise? Can I eat to lose weight after exercise? How to eat after exercise to lose weight?
Can I eat before exercise?
Do you also have the misunderstanding that you can't eat before exercise? If not, do you know what to eat before exercise?
Hey hey! Seven-point weight loss/seven-point weight loss training camp tells you that of course you should eat before exercise! Without eating, the body has no source of energy for exercise. You should finish your meal 30 minutes before exercise. A 30-minute digestion time can not only enable the body to effectively decompose food into energy, but also avoid the burden on the stomach caused by the violent vibration caused by exercise. Think about how uncomfortable it is to be violently shaken before a full stomach can rest!
The purpose of exercise is to burn fat, increase muscle mass and improve cardiopulmonary endurance. How to burn fat and increase muscle mass depends on diet besides exercise.
Without satiety, there is no source of energy for exercise; But high blood sugar will make the body secrete insulin and convert it into liver sugar, and too much liver sugar will be stored as fat.
A convenient pre-exercise menu recommended for diners.
1. Fruit series: It is a convenient and simple choice to go to a convenience store to buy a banana or an apple when you are busy! Or you can add yogurt to taste according to your personal preference!
2. Tofu salad: Mixing two kinds of ingredients that can be easily bought in convenience stores can supplement cellulose and protein at the same time, and can also increase satiety before exercise.
3. satiety series: if you want to do more strenuous exercise today, I suggest you buy a sweet potato with soy milk or bananas to increase satiety and provide the calories needed for exercise!
So you must eat after exercise, but how to eat?
Balanced diet after exercise
Some bodybuilders think that protein should be supplemented after exercise, but if you are not a professional bodybuilder, it is totally unnecessary. In fact, taking too much protein is a heavy burden on the kidneys, even harmful. The supply of normal diet in protein is sufficient, but it is not recommended to eat only fruits and vegetables or drink only rice porridge. It is best to have a diversified and balanced diet.
Some people are afraid that excessive exercise consumption will lead to a great appetite. In fact, this kind of worry is unnecessary. Studies have found that proper exercise will not only make people eat more, but also help to control their appetite in the short term, compared with no exercise.
It should be noted that it is true that only by supplementing enough water in time after exercise and taking into account carbohydrates and micronutrients can recovery be promoted. If you want to recover your strength quickly after exercise, foods high in sugar, low in fat, moderate in protein and digestible are all good choices. In addition, in terms of the recovery of energy reserves in the body, it is necessary to supplement drinks and foods containing sugar and electrolytes, and the sooner the supplement, the better. Because the activity of glycogen synthase is high after exercise, early supplementation can effectively restore physical strength. Recommend some foods suitable for eating, such as sports drinks, various fruit and vegetable juices, milk, laver egg drop soup, various vegetables, fruits, tofu, kelp, shrimp skin and so on. These foods can effectively replenish body fluids and energy, and also help to eliminate fatigue and relieve muscle soreness.
How to drink water during exercise Under normal circumstances, each person needs to consume about 1.5L of water every day. However, if exercise causes a lot of sweating and consumes water, especially in hot summer, it is necessary to supplement extra water according to the actual situation of exercise. Next, we divide the exercise into three stages to see how to replenish water.
1, before exercise
Hydrate water 150-200ml half an hour before exercise or 300ml 1 0 hour before exercise.
2. In operation
During moderate and low intensity exercise, replenish water 150-200ml every 20min. The total amount of water per hour is 500-600 ml. If it is in hot weather, the water supply per hour can reach 1 liter. When the exercise intensity is high, it is recommended to choose low-sugar sports drinks or fruit juice. During strenuous exercise, you should choose light salt water or salty drinks, supplement a lot of sodium lost by sweating, and keep the electrolyte balance in the body.
3. After exercise
At the end of the exercise, add 150-200ml of water. You can replenish a lot of water after half an hour.
To sum up, the principle of hydration exercise is "a small amount and many times". At the same time, we should also pay attention to choose water or sports drinks at room temperature as far as possible, rather than iced, to prevent excessive stimulation of the stomach, promote severe contraction of blood vessels, and affect the health of the stomach.
Shandong Linyi closed weight loss camp can eat to lose weight before exercise.