1. 1, fruit

This will help you replenish water, protein and vitamins before exercise. unpolished rice

1.2, brown rice

It is rich in fiber. Doing aerobic exercise after eating brown rice will make you energetic.

1.3, dried fruit

Dried fruits do not occupy space, and can quickly replenish the energy needed by the body when eaten. However, it should be noted that the sugar content of dried fruits is also relatively high, so as to avoid eating too much.

1.4, oats

If you exercise in the morning and don't want to make breakfast, you might as well eat oatmeal. The rich fiber contained in oats can be converted into carbohydrates. Then slowly provide the transformed energy to your body when you exercise.

2. What do you eat after aerobic exercise?

2. 1, avocado and vegetable omelet

You probably know that eggs are the source of protein, which can help your muscles recover and grow. You can change the way you eat boiled eggs and make them into egg rolls with many vegetables on them. You can also put some avocados in it. Avocados are rich in fiber and monounsaturated fat (very healthy). Similar to olive oil, avocado can make the body absorb fat and dissolve nutrients better. Vegetables contain vitamins A, D, E and K, which are stored together with antioxidants and are the best nutrition for the body.

2.2. salmon and baked potatoes

In addition to supplementing the common sources in protein, salmon also contains bioactive peptides, a small molecule of protein, which can reduce inflammation, help control insulin levels and provide support for joints. There are synthetic carbohydrates in baked potatoes, which can restore glycogen levels, which you consume a lot in fitness.

3. How to eat before and after aerobic exercise

3. 1, choose warm food before exercise.

If you want to speed up the metabolism of body fat, you can choose to eat some warm food one hour before exercise, which can effectively improve the basal metabolic rate of the body, such as carrots, onions, leeks, peppers, ginger, onions, garlic and peppers. However, if people with gastrointestinal discomfort, it is best not to eat too many irritating warm ingredients, such as pepper and pepper.

3.2. Before exercise, you should supplement carbohydrates properly.

Although calorie control is very important in the process of losing weight, dieters should never think that fasting exercise will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate and eat more after exercise. Therefore, if you don't exercise for 1- 1.5 hours after meals, you'd better supplement a proper amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, you can also increase exercise endurance and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.

3.3. Eat a small amount of high-fiber food after exercise.

Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.

How long does it take to eat before and after aerobic exercise?

If you want to take part in a running race or other races, you should have a low-fat and high-carbohydrate meal two or three hours before the race. Eat something that you are familiar with and easy to digest.

Fruit, yogurt, bagels or a bowl of cereal are all good choices. If there is food in the stomach during exercise, blood will flow from the digestive tract to the muscles during exercise, leading to stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you should have enough energy stored the day before to keep exercising for 60 to 90 minutes. If you don't think you should have breakfast before exercising in the morning.

It's convenient. You can eat some carbohydrate-rich snacks before going to bed the night before.