For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity.
Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly. ?
Please eat breakfast and dinner: dairy products, cereals, fruits and drinks.
Lunch and dinner: raw vegetables, bread, dairy products, a fruit, at least one meal to ensure meat or fish; If one meal is guaranteed to have cooked vegetables, the other meal must have starchy food. Don't hesitate to eat enough fruits and vegetables because of their antioxidant components (vitamins C and E, carotene, polyphenols, etc. ) can neutralize free radicals, and too many free radicals will corrode different cells in our body.
1. Eat before practice.
Generally, when you have plenty of time, you will choose to eat before practice and prepare food around 5 o'clock. This kind of diet will have a wide range of choices, because it is rice and you have to sleep for a long time, so you have enough time to digest it and don't have to worry about the burden on your stomach.
Collocation principle
Carbohydrate+protein+beneficial fat+fruits and vegetables.
Eat after practice
Because they are basically at work or just after work at 5 or 6 o'clock, many people eat after practice. After work, I will go directly to the gym and eat it after practice, or just eat fruit and yogurt, or even not eat it, which is not conducive to my health and exercise effect.
Collocation principle
A small amount of carbohydrates+more protein+more vegetables+a small amount of low-sugar fruits (or not to eat).