First, the timing of exercise and diet.
Everyone knows that you can't exercise immediately after a meal, because it will lead to digestive system disorder. But it may not be clear that you can't eat immediately after exercise. It's actually quite simple. Mint tells you the "123 principle" between exercise and diet.
Rest after exercise 1 hour before eating. In order to have a better slimming effect, it is recommended to rest for 1.5 hours.
A small amount of digestible food can be supplemented 2 hours before moderate and high intensity exercise lasting more than 1 hour. In case of low blood sugar during exercise, physical overdraft will affect the exercise effect.
After lunch, dinner and other dinners, you need to rest for 3 hours before doing aerobic exercise. Therefore, if you can only exercise at night, you need to advance the dinner time and reduce your food intake appropriately. Otherwise it will affect sleep.
In addition, it is pointed out that yoga practice should try to keep an empty stomach and empty the bladder, which should be chosen in the morning or before dinner. If you are weak and your blood sugar is low, you can drink a cup of honey water of about 200ml first, and then start practicing to improve your blood sugar level.
Second, what should I eat before and after exercise? Diet before exercise is very important.
Don't exercise on an empty stomach in pursuit of losing weight. As a result, the exercise time is not enough, the intensity is not up to standard, and it is easy to overeat after exercise. Next, Queenie will teach you how to eat before exercise, so that a scientific diet can make exercise achieve the best results.
1, in terms of exercise time.
Exercise in the morning: on an empty stomach or with a glass of honey water. People with hypoglycemia should drink at least one cup of honey water or supplement 1-2 slices of whole wheat toast.
Exercise in the afternoon: If the exercise time is between 17- 19, add a cup of yogurt, 2 slices of whole wheat toast, 1 fruit around 4 pm.
Exercise at night: The exercise time is chosen after dinner, basically around 20 o'clock. Then dinner should be as light as possible, greasy food will increase the burden on the stomach and need more time to digest. Eat a fruit half an hour before meals. For dinner, 1 small bowl of rice or porridge, 1 vegetable.
2. From the point of exercise intensity.
30-60 minutes: If you choose moderate and low-intensity exercise, such as brisk walking and jogging, you don't need to supplement food. Eat three meals a day normally, and make sure to eat one more meal 0-2 hours before exercise 1. Choose a fruit and a small bowl of oatmeal, or two slices of whole wheat toast. If it is strength training, add a cup of yogurt or a box of milk before exercise to provide enough protein for muscle growth.
1-3 hours: Don't worry about fatigue, eat a lot before exercise. The correct way is to supplement sugary sports drinks or juice during exercise. In order not to affect the slimming effect, but to improve the exercise effect, you can also add 1-2 coarse grain biscuits to make the sugar absorb quickly.
More than 3 hours: This intensity of exercise is usually not recommended. The diet before exercise should be digestible, mainly carbohydrate, supplemented by some fish and vegetables. Be sure to supplement intermittently during exercise and prepare some snacks in advance: soda biscuits, coarse grain biscuits or fresh fruit.
Diet choice after exercise is relatively simple, so we should remember a key point-"the principle of alkali method". Avoid big fish and big meat after exercise, because protein, fat and other substances will generate a large number of acidic substances after metabolism, which will make the blood develop to acidity, which is not conducive to eliminating fatigue after exercise. Alkaline foods such as vegetables and fruits are rich in vitamins and trace elements, which can prevent the blood from developing to acidity and help to recover after exercise. The acidity and alkalinity of food is not determined by the taste of food, but by the acidity and alkalinity of metabolic end products. Usually, meat, eggs and dairy products are acidic foods, but vegetables, fruits and soybeans are alkaline foods.
Third, how to drink water during exercise Under normal circumstances, each person needs to consume about 1.5L of water every day. However, if exercise causes a lot of sweating and consumes water, especially in hot summer, it is necessary to supplement extra water according to the actual situation of exercise. Next, we divide the exercise into three stages to see how to replenish water.
1, before exercise
Hydrate water 150-200ml half an hour before exercise or 300ml 1 0 hour before exercise.
2. In operation
During moderate and low intensity exercise, replenish water 150-200ml every 20min. The total amount of water per hour is 500-600 ml. If it is in hot weather, the water supply per hour can reach 1 liter. When the exercise intensity is high, it is recommended to choose low-sugar sports drinks or fruit juice. During strenuous exercise, you should choose light salt water or salty drinks, supplement a lot of sodium lost by sweating, and keep the electrolyte balance in the body.
3. After exercise
At the end of the exercise, add 150-200ml of water. You can replenish a lot of water after half an hour.
To sum up, the principle of hydration exercise is "a small amount and many times". At the same time, we should also pay attention to choose water or sports drinks at room temperature as far as possible, and do not choose iced ones to prevent excessive stimulation of the stomach, promote the rapid contraction of blood vessels and affect the health of the stomach.