Although the training in a day is not affected by time, the diet will be different. Because there are more people exercising during the period from 5: 30 to 7: 30, today I will talk about how to arrange the diet during this period. First of all, it can be divided into three situations: eat before practice, eat after practice, eat before practice+eat after practice.
1
Eat before practice.
Generally, when you have plenty of time, you will choose to eat before practice and prepare food around 5 o'clock. This kind of diet will have a wide range of choices, because it is rice and you have to sleep for a long time, so you have enough time to digest it and don't have to worry about the burden on your stomach.
Collocation principle:
Carbohydrate staple food+protein (meat protein/non-meat protein)+beneficial fat+fruits and vegetables.
Carbohydrate staple food: Choose grains with low GI and low calorie, such as quinoa, brown rice, corn, sweet potato, purple potato, pasta, buckwheat (flour), oat (pure) and whole wheat bread.
Protein: You can choose lean meat, chicken breast, beef, fish and shrimp, or eggs, beans and dairy products.
Good fat: fitness is not to stay away from fat. You can choose high-quality fats, such as olive oil, coconut oil, linseed oil, rapeseed oil or nuts. However, it is recommended to put beneficial fat in breakfast and lunch, especially for people who lose fat. )
Fruits and vegetables: Most vegetables are low in calories and GI, and rich in vitamins, minerals and dietary fiber (fruits can be eaten before 7 o'clock, but they cannot replace dinner).
2
Eat after practice
Because they are basically at work or just after work at 5 or 6 o'clock, many people eat after practice. After work, I will go directly to the gym and eat it after practice, or just eat fruit and yogurt, or even not eat it, which is not conducive to my health and exercise effect.
Collocation principle:
A small amount of carbohydrate staple food+more protein+more vegetables+a small amount of low-sugar fruit (or no fruit).
Carbohydrate staple food: It is also at 7: 30 at the earliest after exercise, which is short for digestion and easy to increase the burden on the stomach, so reduce the intake.
You can eat a chicken breast/steak +| a little sweet potato+some vegetables after exercise.
Fruits and vegetables: You can eat more vegetables, which will not only make you feel full, but also cause too many calories. But try to eat as little or no fruit (especially grapes and sugar cane).
* Carbohydrate can promote recovery, enhance training effect, and is rich in dietary fiber, which can enhance satiety.
* protein can not only enhance satiety, but also help muscle growth and recovery.
three
Eat before practice+eat after practice
This is because the arrangement of time and so on of various people may be different, so it is more flexible to arrange diet.
Eat before practice:
Eating within 0.5- 1 hour before training will give you more energy to exercise. You can simply eat some healthy snacks and fruits, such as oatmeal cookies and bananas, while eating whole wheat bread or boiled eggs.
Eat after practice:
After training, you can eat less according to the plan of carbohydrate staple food+protein+beneficial fat+fruits and vegetables.
This way of eating has two collocation schemes before and after practice:
Dinner before training (carbohydrate staple food+protein+beneficial fat+fruits and vegetables) and a small amount of healthy snacks after training.
A small amount of healthy snacks before practice, and dinner after practice.
Summary:
After reading so much, I still don't understand. I can eat whatever I want. In fact, the thing is simple:
0 1? Be sure to move
No matter how you eat, it's no use talking too much, so no matter which plan you take, you must take action. This is the major premise.
02? Selection of dinner ingredients
The following are some common, simple, nutritious and easy to cook, which meet the requirements of low calorie and low GI for fitness. Partners in need can refer to:
Note: The foods listed here are low in calories, rich in dietary fiber and full of satiety.
Note: Different parts of meat have different calories and protein content.
Note: Most vegetables are low GI foods.
Note: It is not recommended to eat fruit at night during fat reduction.
03? Collocation scheme
As long as you know what you can eat for dinner, you can match your fitness dinner according to your hobbies and tastes. Here are some dinner matches for fitness experts. If you are interested, please refer to them:
Shrimp tofu+sweet potato+fruit
Assorted vegetables, ribs, brown rice, spinach and tomato soup
Cold broccoli+grilled shrimp and mushrooms+boiled corn
Vegetable salad+fried chicken breast+yogurt cornflakes
Steamed tofu and chicken breast cake+red bean and barley porridge+fruit
Ps: Besides eating well, you should also go to bed before 1 1. Don't eat supper before going to bed, and don't eat foods with high sugar content, especially fruits. Try to eat fruit in the morning and in the morning.