2. Diet before exercise Summer is here again, and you start exercising-walking, cycling, swimming or playing tennis, which one do you choose? Every sport has different special dietary needs. Please follow these dietary rules before you start exercising, which will be more beneficial to your health. Preparation: eat more fruits and a starchy main course (macaroni, rice, potatoes) every day, with dry bread, bread or other grains; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.
3. Eat before exercise 1 hour. For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.
4. Make enough water. Muscle movement causes sweating all over the body. You need to drink 1.5 liter of water every day, and you must increase it to 1 liter of water every hour during exercise (if the outside temperature exceeds 25℃, it is 1 liter). Drink 1/4 liters of mineralized water 15 minutes before starting exercise; During exercise, at least 1/8 liters of mineralized water should be replenished every 15 minutes. If you exercise vigorously, you need to supplement the juice mixed with water (1/3 juice, 2/3 water). Immediately after the exercise, add carbonated soda, fruit juice or vegetable juice and milk (according to the length of exercise, add 1/4 liters to half a liter of water) to eliminate toxins in the body. During the day, you can drink mineral water rich in calcium and magnesium to supplement your body's demand for mineral salts (muscle exercise will increase your demand for mineral salts, and evaporation of sweat will also take away some mineral salts from your body). Avoid drinking ice water, because it may cause digestive system problems.
5. Note: Your exercise is less than one hour: Physical activity is less than one hour, and you need to drink 150 to 300 ml of water every15 minutes. If you can balance three or four meals a day, it is useless to supplement food during exercise. Don't forget, if you swim, even if you are immersed in water, you will still lose water. Your exercise lasts for one to three hours: moderate-intensity exercise, it is best to replenish sugar to your muscles in time to avoid hypoglycemia. Therefore, choose sweet drinks, fruit juice mixed with water, fragrant tea, drinks that can supplement sugar for exercise, or just drink water, but prepare foods that can quickly absorb sugar, such as "jam" sandwich biscuits, spice honey bread, dried fruits, cereal nutrition bars, jelly and so on.
6. You have been exercising for more than three hours:
If you exercise for more than three hours, you must prepare water in advance, at least half a liter per hour, and prepare slow sugar snacks: small butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc. Meals before exercise should be easy to digest, such as ham or cheese sandwiches without butter, or tuna sauce salad with little oil.
7. Diet before exercise has an absolute influence on the result of training or competition. Proper nutrition can improve training efficiency and competition results. Improper diet will make you feel tired early, or your stomach will be upset and you will not be able to play your due level. The diet before exercise varies according to personal preferences, habits, adaptability and sports. Of course, some athletes think that eating certain foods at certain times will bring them good luck. In any case, a proper diet before exercise has the following functions: to make the final supplement to the liver sugar in the body; Provide adequate nutrition for the whole exercise process: liver sugar is the main energy source, and insufficient liver sugar stock will make people feel tired prematurely, thus affecting sports performance. Provide plenty of water: stabilize the gastrointestinal tract: so that you won't feel hungry when you exercise, and you won't be upset because you eat too much. Provide self-confidence: Make you feel that you are fully prepared and can show your best results.
8. What should I eat before exercise? Before exercise, we should give priority to foods with high sugar and low fat, such as bread, rice, noodles and fruits. These foods are easy to digest and can provide sugar as an energy source during exercise. If the exercise time exceeds 60-90 minutes, you can choose foods with low glycemic index, such as fruits, skim milk, rice and beans. These foods are slowly digested into sugars, which can be supplied to muscles for a long time during exercise. If the exercise time is less than 60 minutes, you can choose foods with high glycemic index, such as bread and sports drinks, which can be digested quickly and provide sugar quickly. Foods high in fiber are more likely to cause stomach upset because they take a long time to digest. Some high-fiber foods are also rich in sugar, such as whole wheat bread, high-fiber biscuits and some high-fiber drinks. If these foods make you feel uncomfortable during exercise, you should avoid eating them before exercise.