How to eat and what to eat before exercise? These six programs that combine exercise and diet can help you lose weight more effectively ~
1. Yoga: Before doing yoga, eat until you feel empty.
Because yoga can't burn a lot of calories, there is no need to reserve a lot of physical strength. Being full will affect breathing and yoga, but when you are hungry, your muscles will be tight and it will be difficult to relax, so it will be better to eat a banana or sweet potato before exercise. Drinking water during yoga can also affect the rhythm of yoga, so don't drink too much water. But you sweat a lot when you do Bikram yoga, so you need to drink more water at that time. It is important to drink water before you feel thirsty, because thirst is a signal of insufficient water. Pay attention to drinking water frequently, but not too much at a time.
2. Long-distance running: Usually, you should take in three nutrients: carbohydrate, protein and fat.
Long-distance running can only be effective if the body has enough muscles and water, and it will not be too tired. If you plan to run for more than 90 minutes to lose weight through long-distance running, then use a diet of 60% carbohydrate, 20% protein and 20% fat in advance in the first month, and manage your eating habits and body nutrition. You should drink water when you run. Especially in hot days, due to the large amount of sweating, in order to prevent dehydration, we should drink more water, and the absorption rate of cold water is higher than that of hot water.
3. Dance: 3 hours ago, enjoy carbohydrates.
Dancing is a very intense sport, so the heat is digested a lot. If you don't have enough calories during exercise, your body will be under great pressure and you will be easily injured. In order to avoid this, it is best to eat some carbohydrates such as rice, noodles or bread before dancing. The exercise effect is better after proper carbohydrate supplementation, because these nutrients help to concentrate and improve muscle function.
The best time to eat is 3 hours before exercise. Food is absorbed in the stomach one hour after eating and in the intestine two hours later. Three hours later, it was all over the body. At this time, the body is at its best. Dancing will be the best at this time.
Be sure to drink water or sports drinks when doing exercise. Although sports drinks contain a lot of sugar, they can supplement water and carbohydrates at the same time, so they can help you stay energetic and enjoy the exercise process.
4. Fitness: Pay attention to diet before and after exercise.
Especially in weight-bearing training, when muscles feel pressure, the stress hormone value will increase obviously. This phenomenon will lead to muscle tissue damage and lose the exercise effect. Therefore, protein and carbohydrates should be supplemented within two hours after exercise. At this time, the most effective food is milk, because milk will form tissue immediately after being absorbed, so if you drink milk directly after exercise, you will feel your body is recovering, and it will be better to eat it with peanut butter, nuts and raisins.
You should drink at least 500 ml of water during exercise. Because fitness is doing aerobic exercise and anaerobic exercise at the same time, it needs more water than other exercises. Also drink water before you feel thirsty.
5. Swimming: Try to avoid foods that burden the gastrointestinal tract.
If you go into the water after eating, it will be difficult to exercise because of the water pressure. But swimming on an empty stomach is not good either. Because swimming consumes more calories, the best way is to eat two hours before swimming, so that you won't feel hungry or full when swimming. At this time, be careful not to eat meat or high-fat food. If you plan to swim at noon, it will be better to drink a cup of banana milk honey juice or eat simple food such as sandwiches and energy bars in the morning.
Eat dried fruits or nuts 30 minutes before entering the water. This will keep the blood sugar level in the body stable, and you will have more strength when swimming. It is recommended to drink water or drinks while swimming.
6. Cycling: Eat a steamed stuffed bun or grab something two hours ago.
You don't need so many calories to ride a bike. Just grab something to eat two hours before exercise to replenish your strength. But if it takes more than an hour, in order to avoid hunger, we should prepare energy bars, bananas and other foods, and then eat a little during exercise will have a good effect.
Drinking protein and recovery drinks with high carbohydrate content after exercise can calm muscles and replenish water.
How to eat after exercise? These foods recommended to you can not only supplement energy and nutrition, but also make your fat burning ability last longer after exercise!
1. protein powder
Every fitness expert should eat protein powder to keep fit. Because the fat is almost zero, protein is rich and can be digested and absorbed quickly. It is the most useful snack when you are hungry or want to make exercise work quickly. If the taste of protein powder is too weak to bear, add your favorite fruit to drink.
Recommended recipe: Mix and stir half a banana, frozen berries, avocado and almond juice with protein powder.
2. Organic goat yogurt
Goat yogurt contains more protein than cows or goats, and it is a good substitute for people with indigestion in dairy products. Goat yogurt with honey will promote digestion. Because your body has the highest absorption rate after exercise, try to eat organic goat yogurt. Because organic drinks do not contain artificial additives, it will improve the exercise effect.
3. Healthy chocolate milk
If you want dessert, don't buy processed food, buy pure cocoa powder and almond powder and make your own dessert. The chocolate milk made by this method has low sugar content and calories, and contains a lot of protein. Although it is a dessert, you don't have to worry about getting fat and losing the effect of exercise. This chocolate milk is a healthy drink. When making chocolate milk, Chia Seed is added, which can get a better taste and is better for the brain.
4. Whole wheat bread and cottage cheese
Farmer cheese is a household name in the United States, and it is called a healthy snack, and its fat content is lower than other cheeses. Whole wheat bread is also a healthy diet food. Because it contains no refined carbohydrates, people who lose weight and don't eat gluten will love this bread. You put the farmer's cheese on whole wheat bread and add some organic jam to get healthy snacks, which can supplement calcium, vitamin D, healthy carbohydrates and rich protein.
5. Jujube
In fact, jujube is the most suitable food after exercise. The natural sugar contained in red dates can be easily decomposed in the body, so energy can be obtained immediately. It is especially useful for long-distance running. If it is difficult to eat raw food, it is also a good way to grind it in advance and stir it with protein powder.
7. Oats
Oats contain a lot of healthy carbohydrates, protein and fiber. So many Hollywood stars use it instead of other staple foods. If oatmeal doesn't suit your taste, it will be sweeter to add cinnamon powder or natural syrup. Cinnamon powder is a good spice to promote metabolism, so don't be afraid to eat it, it is not just a sweet spice.
8.almonds
Not only dieters, but also food nutrition experts recommend almonds as snacks. The main ingredient in the nut diet is almonds. It contains protein, healthy fat, anti-aging ingredients and vitamins. Just eat almonds, or eat them with salad or soup, but be careful not to add salt every time you eat almonds.