1, eat more fruit when preparing
Every day, a starchy main course (macaroni, rice, potatoes) is served with rusks, bread, or other cereals; 2 to 3 fruits per day. When the exercise time is extended, it needs to be supplemented with sweets and sweet drinks.
2, may wish to drink a glass of honey water before morning exercises
You should not eat before the morning exercise. The elderly can drink honey water to provide energy. Middle-aged people and young people can eat some fruits in the morning, provide some energy, and then exercise.
The amount of calories in people's food after morning exercise should be higher, because the calories they consume need to be supplemented by food.
Old people should not add too much protein, eggs to eat 1 to 2, for the elderly with high cholesterol, high cholesterol, eat an egg yolk on the line, carbohydrates should not intake too much, 1 ~ 2 two enough, it is best to eat more cereals such as Whole wheat bread, drink a cup of soy milk or a bowl of millet porridge. Breakfast must have vegetables, fruit can be used as a snack. Middle-aged people and young people need to go to work, coupled with the consumption of physical strength after morning exercises, breakfast should be rich. Eat more protein foods, eggs 1 to 2, chicken legs, lean meat can eat properly, some cereal bread or whole wheat bread can also be appropriate to eat, plus a vegetable, a glass of milk, provide the necessary energy for the body.
3, eat 1 hour before exercise
For people who participate in sports, there is only one word: Eat! But at least one hour before you start exercising. This is to avoid digestive disorders caused by physical activity. Also, avoid eating hard
Digested foods, such as juicy dishes, fried foods, etc. Ideally, daily meals and snacks will enable the body to regularly replenish nutrients.
4, according to the length of exercise drinking more than 500cc warm water
The body's blood circulation will speed up during exercise. Even if the stomach feels hungry, it must not be eaten right away, so as to prevent blood from flowing rapidly into the gastrointestinal tract and affecting the rate of fat burning. Because the body is more likely to lose a lot of water and electrolytes during exercise, if it is not properly replenished, it may cause dehydration and endanger the health of the body.
Therefore, it is necessary to supplement the water once every 10-15 minutes. The best choice is warm water to allow the hot and hot body to quickly absorb insufficient water. Avoid drinking ice water, which will hinder the body's calorie metabolism rate.
5, drink a cup of sugar-free coffee before exercise
In addition, studies have also pointed out that the right amount of caffeine can also increase the fat burning rate. If you can drink a cup of unsweetened, non-buttered coffee before exercise, it will help reduce body fat. However, people who are easily palpitations and insomnia do not have to drink coffee in order to avoid discomfort.
6, the amount of supplemental carbohydrates
Although in the process of weight loss, heat control is important, but do not think that hungry exercise will make you more lean, because exercise will consume the body's heat and water, if fasting exercise, but will make psychological compensation, after exercise instead Eat more. Therefore, if it is not exercise after 1-1.5 hours after a meal, it is best to supplement the amount of carbohydrates such as high-fiber biscuits, yogurt, fresh fruits and other easily digestible foods 1 hour before exercise, in addition to avoid blood glucose after exercise. Excessively decreased symptoms of discomfort can also increase the duration of exercise and reduce fatigue and hunger after exercise. And if you still feel hungry before exercise, you can drink low-sugar drinks, such as honey water or low-sugar soy milk.
7, eat a small amount of high-fiber food after exercise
Within one hour after exercise, you can drink plenty of boiling water to supplement excess water loss and reduce hunger. If you still feel hungry for more than 1 hour after exercising, eating small amounts of whole grains will help your body burn fat and make your weight loss more pronounced. If you want to increase the cell's metabolic rate, it is recommended that you can supplement collagen-containing foods such as fresh milk, eggs, and fish skin.
8, do not drink caffeinated beverages after exercise
Avoid caffeine-containing beverages such as coffee, soda, and tea after exercising. Because caffeine also has a beneficial effect on urine, it can make up for lack of water in your body. Although sodas can also provide water and sugar, and are not suitable after-exercise drinks, it is best for adults and children to avoid it!
9, eat alkaline food after exercise
Experts suggest that after exercise, people should eat more alkaline foods, such as fruits, vegetables, soy products, etc., in order to help maintain the basic balance of human body pH, maintain human health, eliminate fatigue caused by exercise as soon as possible.
A longtime study by a pathologist in the United States has pointed out that only body fluids are slightly alkaline to maintain human health. The body fluids of normal people are slightly alkaline. After exercising, people feel muscles, joint swelling, and mental fatigue. The main reason is that the sugar, fat and protein in the body are decomposed in a large amount. During the decomposition process, lactic acid, phosphoric acid, etc. are produced. Acidic substances.
These acidic substances stimulate human tissues and organs, causing people to feel muscles, joint swelling and mental fatigue. At this time, simply eating meat, eggs, and fish rich in acidic substances will make body fluids more acidic, which is not conducive to the release of fatigue. Fruits such as vegetables, sweet potatoes, oranges, and apples can eliminate excess acid in the body, lower the acidity of urine, increase the solubility of uric acid, and reduce the likelihood of acid formation in the bladder due to their alkali-forming effects.
10, eat again after an hour of exercise
After eating about an hour after eating, it is easier to accept drinks or liquid foods after exercise. At the same time, you can add water. If you have not eaten dinner for two hours after exercise, you can eat solid food. Add sugar and protein. For example, three fruits (apple, orange, etc.), two fruits with a glass of milk, 500 ml of pure juice, two fruits plus a yogurt, two slices of bread with a little jam and a glass of milk and so on.
Sports diet note:
First, eat a small amount of food before exercise. “Easy to exercise immediately after fasting and just after eating is very unfavorable to human health.†Eating a small amount of food for half an hour before exercise can avoid digestive disorders caused by physical activity and can also enhance exercise effects. If it is morning exercise, breakfast must avoid eating hard-to-digest food. It is best to eat a small amount of dairy products, cereals, fruits, and drinks.
Second, it should be added in time during the exercise. If the exercise time is less than 1 hour, 150 ml to 300 ml should be taken every 15 minutes; if the exercise time is 1 to 3 hours, the body should be provided with sugar water in time to avoid hypoglycemia. In addition, you must not drink ice water during exercise, because drinking ice water during strenuous exercise can cause digestive problems.
Finally, after the exercise, fish and other acidic foods should not be eaten. After exercise, the body's sugar, fat, and protein are largely decomposed to produce acidic substances such as lactic acid and phosphoric acid. These acidic substances stimulate the body's tissues and organs, causing people to feel muscles, joint swelling, and mental fatigue. Foods such as fish and meat are acidic foods, and eating these acidic foods after exercise will make the body fluids more acidic and unfavorable to the release of muscles, joint swelling, and physical fatigue. Experts suggest that after exercise, some alkaline foods such as fruits, vegetables, and soy products should be eaten to maintain the acid-base balance in the body so as to eliminate fatigue and maintain health.
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