How to eat before exercise?
Eating something before exercise helps to delay the fat burning reaction (body temperature rising, sweating, muscle aches, etc.). During and after exercise, the body can continue to burn fat.
Recommended food
Low GI food+moderate protein.
Low GI food: miscellaneous grains, buckwheat, oats, fruits, etc.
Protein: eggs, chicken breast products, etc.
Recommended reason
The slow absorption of sugar in low GI food is beneficial to the sustained release of energy during exercise, which improves the body's fat function by 17% and helps to consume more fat.
Low GI food can improve exercise endurance more than high GI food.
Should be avoided before exercise?
1. Avoid eating too much fat.
Foods that can provide energy quickly, such as Snickers, often have higher fat content. Fat intake will affect the flow rate and is not recommended.
Avoid high-sugar foods.
High-sugar foods such as soda, candy and chocolate will make your blood sugar rise rapidly in a short time, and at the same time, it will drop rapidly, making you feel tired.
3. Avoid hydrating in a short time.
Water should be replenished before exercise, but drinking plenty of water is not recommended. Excessive water will lead to salt imbalance in the blood, which will seriously lead to dizziness. It is recommended to drink about 150ML before departure.
How to eat after exercise?
It is recommended to take it half an hour after exercise. Eating immediately after exercise will increase the burden on the stomach and easily lead to indigestion, stomach pain, flatulence and other discomfort symptoms.
Recommended food
Aerobic exercise: low GI food+moderate protein.
Low GI food: miscellaneous grains, buckwheat, oats, fruits, etc.
Anaerobic exercise: high GI food+protein
High GI food: white rice, white bread, steamed bread, biscuits, etc.
Protein: eggs, chicken breast products, etc.
Recommended reason
After exercise, the body's energy reserves (muscle glycogen and liver glycogen) will drop sharply, while blood sugar will not change greatly due to the regulation of human hormones. The body will give priority to restoring glycogen reserves after ingesting business. Therefore, the proper amount of carbohydrates consumed after exercise will be stored as glycogen by the body first, and then the excess energy will be stored as fat.