Fasting training may be more conducive to fat consumption; However, there is no strength to exercise on an empty stomach, and the lack of sugar in exercise not only affects sports performance, but also is not conducive to sustainability.
General exercise, eating properly 2 hours before training, can not only ensure the energy supply during exercise, but also not easily cause gastrointestinal discomfort.
Generally speaking: mainly carbohydrates, a small amount of protein; Desserts high in sugar and oil are not recommended.
Studies have found that eating low GI food two hours before exercise can not only supply blood sugar smoothly, but also improve the fat burning rate.
Low GI food: pasta, brown rice, whole wheat bread.
Common staple foods: rice, noodles and cakes.
Egg milk: milk, yogurt, eggs;
Fruits: bananas, grapefruit, strawberries, etc.
……
Foods high in sugar and oil: chocolate, cream cakes, biscuits, etc.
Food that is prone to flatulence and discomfort.
Carbohydrate is a general term for sugar, dietary fiber and starch. Foods rich in dietary fiber are usually prone to flatulence and are not recommended to be eaten before exercise.
# According to my own experience #;
If time is tight, such as less than 1 hour before exercise, don't choose solid food.
Pure fruit juice, sports drinks and fruits with less fiber are all good, such as bananas, strawberries and grapes.
Among them, bananas are natural energy that can be quickly replenished ~
Among them, bananas are natural energy that can be quickly replenished ~
Two bananas are enough energy ~
Two bananas are enough energy ~