What to eat before exercise can accelerate the burning of fat.
Foods rich in vitamin C Eating foods containing vitamin C before exercise helps to promote metabolism and accelerate the burning of body fat, thus helping to lose weight.
Foods rich in vitamin C are: fresh jujube, citrus, orange, red fruit, strawberry, kiwi fruit, jujube and seabuckthorn; Pepper, tomato, spinach, cauliflower, amaranth, alfalfa and so on.
Low GI carbohydrate Low GI carbohydrate helps to increase the body's satiety, which can not only ensure adequate energy supply during exercise, but also prevent weight gain. The body consumes a lot of energy during exercise, and eating carbohydrates before exercise can replenish energy.
Foods rich in carbohydrates: rice, bread, grapes, noodles, biscuits, chocolate, peaches, coffee, porridge, etc.
If you want to speed up the metabolism of body fat, you can choose to eat warm food one hour before doing exercise, which can effectively improve the body's basal metabolic rate.
Warm foods include: green onions, garlic, leeks, carrots, peppers, peppers, mangoes, chestnuts, red dates, ginger, lychee, longan, oranges, grapes, glutinous rice, walnuts, scented tea, oolong tea, beef and shrimp.
Eating foods rich in cellulose before exercise can not only enhance the body's satiety, but also contain few calories. Cellulose absorbs fat in the body like a sponge, so it helps the digestive system better? Operation? .
Foods rich in cellulose include celery, apples, spinach, Chinese cabbage, pumpkin, rape, wheat, potatoes, cauliflower and soybeans.
Drinking green tea before exercise helps to accelerate fat burning. Green tea contains caffeine, which will unconsciously burn people's body fat. Caffeine can speed up people's heart rate and make them more energetic.
Drinking sugar-free coffee before exercise helps to accelerate fat burning. Caffeine can increase fat burning rate, which is very healthy. It is suggested that friends who lose weight drink a cup of coffee without any seasoning before exercise, which can burn fat quickly.
Drinking more warm water can speed up blood circulation and strengthen the body's metabolic rate. Drinking a cup of 500cc warm water 2 hours before exercise can reduce hunger and replenish water in time. When water enters the stomach, it will quickly detoxify, which can relieve constipation for people who lose weight and achieve very good body shaping effect.
How long does it take to eat before exercise help to burn fat?
Eat at least half an hour in advance.
It is best to eat it half an hour or even an hour before exercise, which will give food time to digest and absorb, help burn fat, and will not overload the stomach and affect the exercise effect during exercise.
1, two hours before exercise, you can eat carbohydrates and protein. Specifically, oatmeal, chicken, sandwiches, vegetables, grilled fish and so on are all good choices.
2. Don't eat high-calorie food one hour before exercise. It is best to eat something easy to digest, such as biscuits, oats, fruits, nuts and so on. These foods are metabolizable by the human body, so we should mainly choose warm foods.
3. If it is half an hour before exercise, you can eat some small carbohydrates, such as soda biscuits, which can prevent the blood sugar from falling during exercise, reduce fatigue and hunger during exercise, and also drink some honey water and low-fat soybean milk.
Does fasting exercise accelerate fat burning?
When people are on an empty stomach, the glycogen reserves in the body are very small. When the concentration of glycogen is low, it will be easier to mobilize the energy supply of fat oxidation during exercise, and the fat consumption will increase, but at the same time, the heat will be easily exhausted, but it will be difficult to last, and the effect of fat burning during exercise is not good, and muscle loss will occur, so it is not recommended to exercise on an empty stomach to lose weight.
Dietary principles before exercise
1. Eating a proper amount of "complex carbohydrate" food can also be simply understood as coarse grains. Sugar absorption in these foods is slow, which is conducive to the sustained release of energy during exercise;
2. protein's intake, such as eggs, whey protein, meat products, sugar-free yogurt, etc.
3. Try to avoid fat intake. Excessive fat intake before exercise may have a negative impact on training;
4. It is more appropriate to eat 65438+ 0 ~ 2 hours before exercise; If the time interval is short, please ensure that you don't eat too much during training.
5. Before exercise, avoid eating indigestible and flatulent food. You should also be careful not to eat foods containing a lot of fat, protein and carbohydrates half an hour before exercise.