Nowadays, many people will eat a popular exercise and fitness meal after exercise, but in fact, many people eat it wrong, which leads to obesity instead of losing weight, and body fat cannot be reduced.

Here are seven common misunderstandings and the correct concept of exercise and fitness meals. Following them can make you lose weight more efficiently!

Exercise so fast and eat thin. Secret 1: It is not easy to lose weight when you exercise on an empty stomach!

Avoid hunger sports, because it is not easy to lose weight. When you have a little hypoglycemia and don't supplement calories, exercise will accelerate the consumption of sugar and fat in the liver, or even consume too much, which is not worth the candle.

The physiological mechanism of the human body needs time to cope with the changes of various hormones, which cannot be accurately controlled as we wish. For example, hormones can cause hunger in the brain center, and there is a negative feedback mechanism, which makes blood sugar, blood lipid and body fat suddenly rise, but it is difficult to come down, which will cause hormone disorder in the long run.

Exercise makes you lose weight faster. Secret 2: Not everyone needs to supplement protein after exercise!

Nowadays, many popular yoga and static stretching exercises do not have much fat-reducing effect.

Aerobic exercise should last for more than 30 minutes, and you can lose fat only if you feel wheezing. Usually, exercise within 30 minutes does not consume fat, but only liver sugar.

If you think that you have exercised, sweated and exercised your muscles and bones, you will supplement a lot of protein and carbohydrates because of your hunger after exercise. If you eat more, you will lose more weight.

Therefore, after this simple exercise, it is best to eat a balanced dinner directly, without special supplementation of high protein or deliberate eating of healthy meals.

People who are not sure about their exercise intensity can not only judge by the hours of exercise, but also by their heartbeat. The heartbeat rate is (220- age) * 60.

It's faster to exercise and eat thin. Secret 3: Explosive exercise consumes more protein, while endurance exercise consumes more carbohydrates!

In order to have a more efficient exercise effect, different types and intensities of exercise should have different food nutrition ratios before and after exercise!

If you do muscle strength sports, such as sprinting, retraining, sprinting and other sports that require explosive force, you can strengthen the intake of protein, from the original carbohydrate ratio of 50-60%, protein 12- 15%, fat 25-30%, to carbohydrate 50-60% and protein 25-30.

If it is endurance sports, such as swimming, road running and cycling, the carbohydrate will be increased to 60-70%, the protein 15% and the fat will be 20-25%.

Exercise is so thin and faster. Tip 4: If you want to gain muscle, eat more carbohydrates!

Protein = 3-4: 1. Liang Zujia's nutritionist suggested that the meals could be "sugary yogurt, tuna sandwich" and "medium sweet potato, milk or sugary soybean milk".

Exercise so fast and eat thin. Secret 5: Supplement sugary drinks during long-distance running.

10-20KG when running, add a sugary sports drink the size of a paper cup every half hour.

Run more than 20KG, add a paper cup with sugary sports drinks and half a banana every half hour. Because long-distance running consumes a lot of liver sugar, cramps and fainting can be avoided.

Beautiful female athlete

Exercise is so thin and faster. Secret 6: People who have no time to exercise should eat three meals normally!

If you don't have time to exercise, it is recommended to eat three meals and eat at normal time! At least if the time is right, it will be too late to have dinner at 9- 1 1, and the organs should be ready to rest, and the digestive and metabolic functions will become worse.

If you are afraid of being too hungry after 9 o'clock, you can eat fruit. At night, the body's basal metabolism will drop. If you eat again at this time, it will be stored as fat.

Pay attention to the balanced distribution of calories and less oil when eating (no oil is not necessarily good! ), change the order of meals, eat soup and vegetables first, and then eat meat and starch when you feel full. White rice is pure sugar, which will make blood sugar rise quickly! ) there is also a chance to lose weight.