Avocado (complex carbohydrate: 2g/100g; Dietary fiber: 7 g/100 g) Some people like avocado, while others hate it, because it is rich in fiber and can provide a stronger satiety!
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2. Whole wheat toast, one or two boiled eggs, but no yolk. Coarse grains with fried chicken and vegetables (try sweet peppers, zucchini and carrots), whole wheat cereal or oatmeal with skim milk and fruits (such as bananas). Of course, the right food mix is not enough-you also need to keep enough water during exercise. Don't wait until you are thirsty to drink water, but always replenish water.
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3. Cranberry (complex carbohydrate: 3g/100g; Dietary fiber: 9g/ 100g) The compound carbohydrate content of cranberries is not high, but the dietary fiber content is quite good. Dried cranberries are also recommended snacks that can be eaten in moderation during weight loss!
4. Almond (compound carbohydrate:15g/100g; Dietary fiber: 1 1 g/100 g) Almonds are rich in dietary fiber and complex carbohydrates, but they are also high in fat, so they are not suitable for eating a handful a day (17-25 g)!
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Drink at least 450ml of water two hours before exercise, and drink 175-350ml of water every 15-20min during exercise. Usually, you should eat more fruits and vegetables, and some miscellaneous grains, such as sesame, soybean and brown rice. protein is rich in content ... and you should also eat some meat, preferably fish, chicken breast and beef. But try to eat less full-fat cheese, a high-fat and high-calorie food. As for junk food and drinks, forget it.
If you really can't stand it, I suggest you eat before exercising. If you are hungry after exercise, you can eat some vegetables, such as tomatoes or cucumbers, which have little calories.
You can add white bread or fruits and vegetables. These are low-energy foods, but the feeling of fullness will be stronger. In addition, because of your intensive training, you especially need protein, which can supplement protein's intake, mainly eggs, and three eggs a day can be enough. Of course, you can boil the chicken breast in white water.