You can eat some sugary food before exercise, such as a piece of bread or a banana. It's best not to eat too much staple food for dinner.
How much energy you need to eat to maintain negative balance depends on your basal metabolism. The gym should have a body composition analysis. See how much you need to eat. I'll give you some simple suggestions:
1, adjust the diet law, and the diet has certain selectivity. The staple food is cereals, potatoes and miscellaneous beans, and the daily dosage is 250-350g. Rice, millet, sweet potato, purple potato, corn, cereal, pumpkin, etc.
2, in a variety of vegetables and foods to supplement vitamins, such as beets, cabbage, onions, radishes, spinach, tomatoes, cucumbers and other vegetables. 500 grams of vegetables and 300 grams of fruit every day.
3. Eat at least 25-30 grams of dietary fiber every day, such as oat bran, pepper, Chinese cabbage, celery, alfalfa, soybeans, seaweed, fungi, corn, kidney beans, sesame and so on. It can prevent excess energy and reduce serum cholesterol.
4. Eat less fat, fried food and high-sugar food. Reduce the consumption of edible oil, control it within 30 grams per day, and do not exceed 6 grams of salt. Eat light and low-salt food.
5. Eat more protein-rich substances, such as beef, chicken and mutton. 100g。 Fifty grams of eggs. Bean products such as miscellaneous beans, black beans, soybeans and green beans 100g. Fish, shrimp and seafood daily 100g. 300 grams of milk and 50 grams of soybean nuts every day.
6, drink plenty of water, about 3 bottles of mineral water bottles a day. 1200ml。 Do not drink sugary drinks.
7. Divide into 4-5 meals a day. Do not eat too much. Try to eat less and more meals. Add a banana, an apple or a piece of bread before exercise.
8. Try not to eat or drink after 20 pm.
Other preventive measures
1 You shouldn't smoke. Nicotine promotes capillary contraction and hardening, reduces exercise effect and consumes vitamin reserves in human body. You shouldn't eat in a hurry. It is neither elegant nor scientific to engage in exercise immediately after meals. We should advocate going to the track and going to the gym one hour after meals. You shouldn't chat. It destroys the rhythm of sports, the quality and quantity of sports are difficult to guarantee, and the effect of sports is greatly reduced. You shouldn't joke. That's great. You must concentrate and go all out. Joking will distract athletes or make them stop laughing, thus destroying the rhythm of sports. You shouldn't force yourself to exercise. In order to strictly implement the exercise plan, if you need to rest when you are overtired, you will get sick because of physical exhaustion. Remember that you can only compare yourself with the past, don't blindly compare with others. 6. Don't exercise blindly. Hard exercise and scientific guidance will make you get twice the result with half the effort.