Wu (executive director of Taiwan Province Nutrition Foundation) should eat properly before and after exercise. Diet is very helpful for reducing fat. Weight control can't just look at numbers. "Increasing muscle and reducing fat" is now the goal of body composition management. Diet is very helpful to reduce fat, but "gain muscle" can't rely solely on diet. Muscle strength training must be increased. Don't think that eating more protein will make your muscles bigger. That's impossible. Regarding how to retrain and do muscle training, you must consult a professional and qualified coach at the beginning, so that there will be no sports injuries. Through correct exercise guidance and diet, muscle position can be increased. Once the muscles are increased, eating fat is the real capital. Because once the muscle mass increases, the metabolic rate will increase, and muscle increase can also help burn more fat. In addition to helping to lose weight, "muscle preservation" has become a topic that everyone should pay attention to, especially for the elderly to prevent sarcopenia. Give the exercises to a professional coach. Here, let's talk about how to eat before and after exercise! Misunderstanding of fat-reducing diet: Do you want to eat before exercise? Many people are afraid to eat before exercise. If they want to say no, they will consume more calories when they exercise in the future. This should help to lose weight, right No! If you exercise on an empty stomach, especially after doing exercise on an empty stomach in the morning, hypoglycemia may occur. In addition, the body will break down muscles to produce energy without eating, which is the last thing we want, because the preservation of muscles is so precious that it should never be consumed because of not eating. Increase muscle and reduce fat. What should I eat before exercise? Before exercise 1? 2 hours, mainly eat some high-quality carbohydrates, you can choose bananas, oats, whole wheat bread, sweet potatoes, and the calories can be adjusted according to the exercise you want to do later. If you just leave half an hour late, you only need to add about 100 calories before exercise. If you jog for half an hour, you can increase it to about 200 calories before exercise. The supplementary heat depends on the intensity and time of exercise. But don't eat too sweet food very close to the time before exercise, such as drinking very sweet drinks. Be careful of "reactive hypoglycemia" when you exercise in the future. Too sweet food will secrete a lot of insulin, and exercise itself will consume blood sugar. Under the dual action, hypoglycemia may occur. Example of diet before exercise (the amount should be adjusted according to the actual amount of exercise) Wu (executive director of Taiwan Province Nutrition Foundation) should eat correctly before and after exercise. Diet is very helpful for reducing fat. Weight control can't just look at numbers. "Increasing muscle and reducing fat" is the goal of body composition management at present, and diet is very helpful for reducing fat, but "increasing muscle" can not only rely on diet, but also requires "muscle strength training". Regarding how to retrain and do muscle training, you must consult a professional and qualified coach at the beginning, so that there will be no sports injuries. Through correct exercise guidance and diet, muscle position can be increased. Once the muscles are increased, eating fat is the real capital. Because once the muscle mass increases, the metabolic rate will increase, and muscle increase can also help burn more fat. In addition to helping to lose weight, "muscle preservation" has become a topic that everyone should pay attention to, especially for the elderly to prevent sarcopenia. Give the exercises to a professional coach. Here, let's talk about how to eat before and after exercise! Misunderstanding of fat-reducing diet: Do you want to eat before exercise? Many people are afraid to eat before exercise. If they want to say no, they will consume more calories when they exercise in the future. This should help to lose weight, right No! If you exercise on an empty stomach, especially after doing exercise on an empty stomach in the morning, hypoglycemia may occur. In addition, the body will break down muscles to produce energy without eating, which is the last thing we want, because the preservation of muscles is so precious that it should never be consumed because of not eating. Increase muscle and reduce fat. What should I eat before exercise? Before exercise 1? 2 hours, mainly eat some high-quality carbohydrates, you can choose bananas, oats, whole wheat bread, sweet potatoes, and the calories can be adjusted according to the exercise you want to do later. If you just leave half an hour late, you only need to add about 100 calories before exercise. If you jog for half an hour, you can increase it to about 200 calories before exercise. The supplementary heat depends on the intensity and time of exercise. But don't eat too sweet food very close to the time before exercise, such as drinking very sweet drinks. Be careful of "reactive hypoglycemia" when you exercise in the future. Too sweet food will secrete a lot of insulin, and exercise itself will consume blood sugar. Under the dual action, hypoglycemia may occur. Increase muscle and reduce fat, and try recipes before exercise (the amount should be adjusted according to the actual amount of exercise). Can I eat after exercise? This problem is the problem of more people. It is not easy to consume a lot of energy and some calories, so it needs to be replenished immediately. Isn't this a waste of work? In fact, we don't have to worry about getting fat after exercise, because when we finish exercise, the ability of muscles to absorb nutrients is much stronger than that of fat, so most of the nutrients we consume after exercise go to nourish muscles instead of accumulating fat. However, it should be noted that the issue of "quantity" is very important, and you can't think that you can eat too much just because you have exercise. If your exercise is only brisk walking or jogging for half an hour, and you have already supplemented high-quality carbohydrates before exercise, then you don't have to eat after completing this low-intensity exercise. However, if the purpose of your exercise is to "gain muscle", then the time, food type and food quantity after exercise become very important! I have always stressed that the metabolism of the body is by no means a simple mathematical problem of adding and subtracting calories, and the increase of muscle mass is the capital for us to eat fat. Therefore, it is suggested that there must be weight training to increase muscle mass in planned exercise. When it comes to muscle gain, dietary supplement after retraining is particularly important. After re-training, we must take the time to supplement nutrition and let the muscles grow nutritionally, because after eating after exercise, most nutrition will grow muscles instead of accumulating oil. Increase muscle and reduce fat. What should I eat after exercise? After heavy training, take a break to catch your breath, and then you can go foraging. Exercise for about 20 minutes? Dinner in 60 minutes. If you finish exercise 2? After three hours, I began to think about eating. When you eat a lot, most nutrients don't like to synthesize muscle, and may prefer to accumulate fat! Protein = 3: 1, what is the best carbohydrate for muscle growth after retraining? 4: 1 is the best, but don't just eat protein, the effect is not great, because the synthesis of protein needs the help of carbohydrates (because the carbohydrates we eat will secrete insulin, and insulin will help amino acids enter the muscle tissue to synthesize protein! So, when you only eat protein, you will feel lonely! ); Generally speaking, protein's intake after retraining should not exceed 20g. Unless you have a strong training intensity and want to be a "big guy", some studies have found that more than 20 grams of protein will not be of great help to muscle training, but eating more will increase the burden on your body! Under this principle, after retraining, you can have a bowl of chicken rice, toast with eggs, yogurt nuts, glutinous rice balls with soy milk, sweet potatoes with tea eggs and so on. , the heat is about 300? 400 calories! Weight gain and fat loss, example of diet after exercise (the amount should be adjusted according to the actual amount of exercise) Carbohydrate: protein = 3: 1 Besides paying attention to how to eat before and after exercise, it is also important to have a balanced diet at ordinary times. It is best to arrange six kinds of food into the diet plan for each meal, such as the following set meal, a simple and balanced diet! Assorted salad An article on baking sweet potatoes. Black sesame soybean milk ingredients vegetables, mushrooms, algae: lettuce 40g, corn shoots 40g, carrots 20g, beans, fish, eggs: 1 eggs, cooked soybeans 40g, whole grain roots: corn 40g, sweet potatoes 200g, fruits: tomatoes 2/3 bowls of nuts: black sesame 15g. How? Comprehensive salad boiled eggs can be used. Cook the corn shoots and carrots first, cut them into small pieces, and wash the lettuce for later use. Put the washed lettuce, corn shoots, carrots, corn, tomatoes and boiled eggs on a plate, and finally pour a little olive oil and balsamic vinegar. Tip The night before dinner, 1? 2 The ingredients are prepared, cooled, sealed and put in the refrigerator. b？ Bake sweet potato strips and slice the sweet potato for later use. Mix sweet potato strips with a little olive oil, put them in a frying pan or oven, and bake for about 10 minute. Tips Prepare sweet potato strips for dinner the night before, let them cool, seal them and put them in the refrigerator. c？ Black Sesame Soy Milk Pour the cooked soybeans, black sesame seeds and water into the conditioner and stir well. Tip A Usually, you can soak soybeans and steam them. After cooling, package, seal and put in the refrigerator. B Soymilk can be made the night before and put in the refrigerator. C You can also add bananas and stir them together to increase the sweetness. The amount of ingredients in each illustration is a sign, and the correct amount still needs to be based on the recipe design. After getting up, make baked sweet potato strips first, then make a comprehensive salad, and finally beat black sesame soybean milk, which can be finished in 15 minutes. Knowledge supply station "gain muscle and lose fat" can be said to be the hottest search word recently, and gain muscle and lose fat is helpful to shape ideal body and healthy body. ※ To gain muscle, you need to consume excess calories, while to lose fat is to widen the gap of calories, so most bodybuilders will cycle twice through different periods. It is suggested that if you want to lose fat successfully and really achieve the goal of losing fat, you should remember the following principles: to gain muscle and lose fat successfully, you must first develop good daily habits. This article is taken from Diners' Table Scenery: Dr. Wu's 30 Kinds of Comfortable Diet and Nutritional Life/Wu (CEO of Taiwan Province Nutrition Foundation)/Kate Culture.