Nutritional supplements and precautions before and after exercise

Please do not eat a lot of things during exercise, which is not good for the stomach.

What foods should we eat before and after exercise to supplement nutrition, we are more conducive to promoting blood circulation when exercising, exercise can also help us get rid of fat, we must consider our physical condition when exercising, this exercise has relatively high requirements for physical fitness, and I will see what foods should be eaten before and after exercise to supplement nutrition, knowledge.

Eat food before exercising

1. Almonds

Eating a handful of almonds before exercise can supplement 15 important nutrients such as vitamin E, potassium, dietary fiber and calcium, and prepare enough nutrients for the body. Studies have also found that almonds are relatively low in calories.

2. Bananas

Bananas are rich in potassium, and eating 1 before exercise can reduce the risk of muscle cramps during exercise.

3. Whole wheat bread

It balances proteins, carbohydrates, and essential fats to provide energy to the body.

4. Yogurt

Adding a handful of blueberries to yogurt can prevent muscle free radical damage caused by excessive exercise.

5. Apples

Apples are known as "all-round healthy fruits", which are rich in organic acids, dietary fiber, vitamins, minerals, polyphenols and flavonoids and other nutrients. In addition, apples have a moderate sugar content, which is very suitable for eating before exercise.

Appropriate food after exercise

1. A lot of liquid food

Such as water, fruit juices, sports drinks, soups, and watery fruits and vegetables (such as tomatoes, grapes, oranges, watermelon, lettuce, and cucumbers).

2. High protein

The body will also feel tired if it consumes too many calories, so you should eat more protein-rich tofu, lean meat, fish, eggs, etc.

3. Vitamins

Vitamins B and C help to dispose of the accumulated metabolites in the body as soon as possible, so eating foods rich in vitamins B and C can relieve fatigue.

4. Alkaline food

Eat more alkaline foods such as fresh vegetables, fruits, soy products, dairy and animal liver, which is rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of the blood, neutralize the balance to a weak alkaline, and thus eliminate fatigue.

Before exercise

It's best to eat high-fiber biscuits, or yogurt, raisins, or fresh fruit between 1 and 2 hours before your workout. This will make you more energetic when you exercise.

After exercise

Wait about an hour after exercising to eat because you are more likely to accept a variety of drinks or liquids after exercising, and you can rehydrate at the same time.

If you haven't eaten a meal two hours after exercising, you can eat solid foods to supplement sugar and protein.

For example, three fruits (apples, oranges, etc.); two fruits with a glass of milk; 500 ml juice; two fruits with a cup of yogurt; Two slices of bread with a little jam and a glass of milk and so on.

Reasonable arrangement of exercise and nutrition can help us better maintain physical health and improve exercise results. Here are some suggestions:

1.Make an exercise plan according to your personal situation: Different people have different physical conditions and exercise needs, so you need to develop an exercise plan that suits you according to your own situation.

For example, if you're a beginner, you can start with light exercise and gradually increase the intensity and time; If you already have a basic level of exercise, consider adding high-intensity training or trying a new sport.

2.Pay attention to a balanced diet: A reasonable diet can provide the body with enough energy and nutrients to help us exercise better.

It is recommended to consume moderate amounts of carbohydrates, proteins, and fats, as well as essential nutrients such as vitamins and minerals. At the same time, avoid bad habits such as excessive alcohol consumption and smoking.

3.Choose the right supplement based on the type and intensity of exercise: Different types of exercise require different supplements to meet your body's needs.

Endurance athletes, for example, need more carbohydrates and protein for energy, and strength athletes need more protein for muscle growth. When choosing a nutritional supplement, you should choose a product that is of reliable quality, trustworthy, and follow the correct usage method and dosage.

4.Pay attention to hydration: The body will sweat a lot during exercise, which can easily lead to dehydration. Therefore, it is important to replenish water in time when exercising to maintain the body's water balance.

In short, a reasonable arrangement of exercise and nutritional supplements can help us better maintain our physical health and improve exercise results. It is recommended to make a suitable plan according to your own situation, and pay attention to the problems of eating a balanced diet, choosing nutritional supplements appropriately, and replenishing water in a timely manner.