1 What do you eat before exercise? Oatmeal is a kind of food with high dietary fiber, which slows down the synthesis of carbohydrates in the body, thus avoiding the rapid rise of blood sugar. At the same time, it can provide energy for exercise, making the body exercise for a longer time and with greater intensity.

Studies on black coffee show that the concentration of fatty acids in human blood will rise to the highest within about 40 minutes after drinking black coffee. This time is the best time to exercise to lose weight. Fatty acids can promote fat decomposition and make exercise slimming more effective.

2 What warm-up exercises should I do before exercise? Warm-up exercise is an important part of any sports training. The importance of warm-up lies in avoiding sports injuries. A complete warm-up activity should include: general warm-up, static muscle stretching, sports-specific warm-up and dynamic muscle stretching.

None of these four parts can be ignored, and their comprehensive effects have a positive impact on both body and mind, which can make athletes' bodies reach the peak.

What do you need to add after a lot of exercise? You need to supplement carbohydrates, protein, fat, vitamins, minerals and water in a balanced way. Protein is the main raw material for the renewal and repair of human tissues, and carbohydrate is the main energy source for physical activities. In addition, adults lose about 65,438+0,000 milliliters of water per hour during exercise, and the human body loses as much as 2,300 milliliters of water per hour during strenuous exercise in hot weather. Therefore, after exercise, not only the five nutritious health foods should be properly supplemented, but also water should not be supplemented.

How to replenish water after exercise is the most reasonable. After exercise, there will often be a lot of sweating, accelerated breathing, dry mouth and throat, especially after strenuous exercise. The feeling of water shortage is more obvious, so you need to replenish water after exercise, but you don't need to drink a lot of water immediately after exercise.

Because most blood flows to muscles during exercise, there is little blood in the stomach at this time. If you drink a lot of water, water will accumulate in your stomach, and your body will feel heavy bloating and limited breathing. Therefore, it is suggested that water should be supplemented several times after exercise, and the amount of drinking water at a time should be below 300 ml, and salt should be supplemented appropriately.