How to eat before and after exercise
1, preferably 3 0 minutes before exercise.
Never exercise as soon as you are full! If you want to eat before exercise, you should have time to digest it 30-60 minutes before exercise. If you eat hot pot and lunch before exercise, the blood will be too concentrated in the stomach, which will hinder muscle performance, and the effect of burning fat will of course be discounted.
2, reduce fat, don't eat if you are not hungry.
Nutritionists say that the strength of exercise comes from "glucose", but in fact, glucose has long been standing in the liver and muscle tissues, and generally it can supply at least 1.5-2 hours of long-distance running energy. In other words, if you don't feel hungry, you don't have to eat before exercise, especially those who want to lose weight and fat!
3, no palpitations, you can drink a cup of sugar-free coffee.
Caffeine can help improve concentration and endurance, and it can also increase the burning rate of fat. If you don't have stomach discomfort or palpitations, you can drink a cup of sugar-free coffee before exercise, but if you have palpitations and insomnia, you should avoid it.
4. Supplement L-carnitine to help burn fat.
Many bodybuilders will supplement L-carnitine before exercise. L-carnitine is an amino acid that can promote the conversion of fat into energy. Eating alone has little effect, and it must be combined with exercise to play a role. It is especially suitable for supplement before aerobic exercise, which can not only increase endurance and fat burning efficiency during exercise, but also help fatigue recovery after exercise. Eat an hour before exercise, the best effect! The main source of L-carnitine is red meat, but the average person only takes about 50 mg from food every day, so we can use "nutritional supplements" to supplement it. Adding 500~ 1000 mg one hour before aerobic exercise will have the most significant fat-reducing effect!
5. Before weight training: You need to supplement the right amount of carbohydrates.
Different from aerobic exercise, weight-bearing training needs the "explosive power" of the body. Before exercise, whether you are hungry or not, you can add a little carbohydrate to lift more weight. But it is best to choose "low GI" carbohydrates, such as oats and sweet potatoes. Like strong mothers, recommend undercooked bananas (the GI value of fully cooked bananas is too high), which is convenient to eat and rich in nutrition.
6, retraining assistant: branched-chain amino acids
In order to strengthen the effect of reducing fat and increasing muscle, the fitness coach also suggested supplementing branched-chain amino acids such as "BCAAs" before training. For girls who are not used to drinking high protein, it is a good nutritional supplement, which can avoid muscle breakdown and loss, and can also prevent cramps during exercise. To absorb L-BCAA, it is recommended to take two tablets before and after exercise, and vegetarians can also eat them.
7. It is best to supplement the prototype protein after the exercise.
You need to eat after exercise, but you don't eat like a pig! Studies have shown that eating within 30 minutes after exercise, most of the calories will enter muscle cells and be used. Proper supply of protein and carbohydrates can help build and repair muscles. The most basic principle is: choose the original food with less seasoning. If there is only a convenience store nearby, choose tea eggs, sweet potatoes and sugar-free soybean milk!
What to eat in winter sports?
1, protein should be ingested more, which is beneficial to muscle repair and growth.
2. Sweating will lead to the loss of water-soluble vitamins and minerals. You should eat more dark green leafy vegetables, bean products, milk and dairy products to supplement various B vitamins and minerals such as calcium and magnesium.
3. Water and sugar should be replenished in time, preferably once every 20 to 30 minutes.
Winter sports food recommendation
1, lean beef
Beef is a high-quality source in protein, and its iron content is extremely high. Iron deficiency can lead to fatigue.
2. Berries
In addition to high fiber, vitamins C and K in berries such as strawberries help the body to repair itself.
3. Cauliflower
Cauliflower is called the power station of nutrition. It contains vitamin C, potassium, fiber and phytochemicals, which are the key elements to keep the best performance and health in sports.
4, low-fat yogurt
A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein.
5.bananas
Bananas contain fiber and protein, which are easy to eat and digest, and can be eaten before dancing and during rest.
What should I add after exercise?
1, carbohydrate
In order to supplement the blood sugar and muscle glycogen consumed from exercise, it is best to supplement it as soon as possible after exercise, and it is generally recommended to take it within 30 minutes after training. Therefore, it is a good choice to eat one or two bananas after exercise in the fat-reducing stage.
2. protein
Eating protein-containing carbohydrates helps to replenish muscle glycogen faster, and protein also helps muscle recovery and growth. Eating some milk cereal, fruit yogurt, salmon salad, chicken breast or protein powder drinks after exercise can meet the needs of the body in time.
Step 3: Moisture
When the body is short of water, the kidney can't filter harmful substances well, and the liver will treat these body wastes extra, thus affecting its function of decomposing body fat to some extent. Therefore, it is suggested to replenish water in time to promote the metabolic process in the body.