What should I pay attention to in my diet before and after exercise, and what should I pay attention

1. You need to pay attention to these things in your diet before and after exercise.

With the improvement of people's health awareness, more and more people join the exercise, if you want to achieve the desired effect of exercise, the diet before and after exercise must be paid attention to.

1.Before exercise.

Recommendation: A starchy staple food (e.g., rice, macaroni, potatoes), or other cereals; two fruits; A bag of chestnuts.

2.After exercise.

Principle: Supplement with alkaline foods. Because after exercise, a large amount of sugar, fat, and protein in the body will be decomposed to produce more acid, which makes people feel muscle soreness and fatigue.

If you eat meat or drink acidic foods with high sugar content such as Coca-Cola, it will increase the acidity in the blood, which will aggravate the soreness of human muscles and make fatigue unable to be eliminated in time.

Recommendation: Drinks can be milk, soy milk, tea, fruit juice (no added sugar), mineral water or plain water. Beans are also a good food choice.

To summarize the above methods: you can eat hunger-resistant snacks or fruits in the unit, such as sweet chestnut kernels and two fruits, get off work after digestion for 1-2 hours, drink a glass of milk or hot soy milk after exercising and washing at home, the stomach likes heat and cold, so a cup of hot water can also be, and hot milk helps to improve sleep. In order to grab the market, some businesses provide free instant drinks with very high glucose content in fitness gyms, which are not only low in nutritional value but also have too much sugar to burden the body and are not suitable for drinking.

Experts recommend that it is better to buy bagged chestnuts sold on the market before exercising, and it is better to eat about 8 at a time. Some friends with poor stomach digestion do not have to worry about chestnuts being indigestible, because chestnuts can nourish the spleen and stomach, strengthen the kidneys and tendons, and invigorate blood and stop bleeding. Usually you can use stewed chestnut chicken soup to relieve stomach discomfort and nourish the stomach and spleen.

Now, we know that the body's dietary needs are different before and after exercise, so we should pay more attention to it when exercising, and make it more motivating to exercise with low-fat carbohydrates before exercising, and need to supplement more alkaline foods after exercise.

Second, the precautions before and after exercise are these.

It has become common sense for every exerciser to prepare well before exercising. However, many exercisers have little understanding of the mechanisms and requirements of preparing for activities, so even if you do a lot of preparatory activities before doing physical exercise, you can still experience trauma during exercise. Let's take a look at how to prepare for the exercise.

Generally speaking, each preparation activity generally consists of two parts: general exercises and specialized exercises. General preparatory activities include walking, running, jumping, freehand exercises, etc., and the activities are comprehensive, from the neck, torso, arms, legs to feet, and the exercises should be gentle and meticulous. Specialized preparatory activities are exercises that are based on the characteristics and requirements of different projects.

It is necessary to pay attention to your diet before exercising, and the diet before exercising is very important, and do not exercise on an empty stomach in pursuit of weight loss. The result of this is often that the exercise is not persisted for enough time, the intensity is not up to standard, and it is easy to cause overeating after the exercise. Moreover, it is not suitable to eat high-fat or large amounts of food before exercise, which is not conducive to digestion during exercise.

After exercise, it is best to consume foods that are high in carbohydrates. This is because the sugar contained in its carbohydrates can replenish the muscles after exercise, and can also replenish the energy needed by the muscles for the next exercise.

1. Light food with low glycemic index before exercise.

Many people like to exercise on an empty stomach, in fact, starvation exercise will accelerate the burning of protein in the muscles, so it is recommended to have a low glycemic index light meal 30 minutes to an hour before exercise to avoid a rapid rise in blood sugar and provide the energy needed for exercise! For example, you can choose oatmeal, sweet potato, pumpkin and other fiber-rich staple foods with low glycemic index, with tea eggs, sugar-free soy milk and other low-fat and protein-rich light foods, you can eat five to six minutes full.

2. Drink a cup of sugar-free coffee before exercising.

In addition, studies have also shown that moderate amounts of caffeine can also increase the rate of fat burning, and if you can drink a cup of sugar-free coffee without cream balls before exercising, it can also help reduce body fat. But people who are prone to heart palpitations and insomnia are best not to drink coffee to avoid discomfort.

3. Moderate protein and light diet after exercise.

Studies have found that supplementing an appropriate amount of protein and light food within 60 minutes after exercise will not make you gain weight, but can also help repair muscle tissue, accelerate recovery of physical strength, and increase basal metabolic rate to help burn calories!

It is recommended that when the heartbeat has returned to normal after exercise, choose nuts, chicken breasts, boiled eggs or high-protein drinks, etc., with high-fiber foods, such as various vegetables, multigrain bread or a serving of fruit, and eat five to six minutes full.

4. Eat a small amount of high-fiber food after exercise.

Within 1 hour after exercising, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. If you still feel hungry more than 1 hour after exercising, eat a small amount of whole grains, which can effectively help your body burn fat and make your ** effect more significant. If you want to increase the metabolic rate of your cells, it is recommended to supplement foods containing collagen, such as fresh milk, eggs, fish skin, etc.

5. Don't drink caffeinated beverages after exercising.

Avoid caffeinated beverages such as coffee, soft drinks, and tea after exercise, as caffeine also has a diuretic effect and can make your body not replenish enough water. Although soda can also provide water and sugar, it is not a suitable post-workout drink, so adults and children are best avoided.

6. Eat one hour after exercising.

If you have not eaten a meal two hours after exercise, you can eat solid food to supplement sugars and proteins. For example, three fruits (apples, oranges, etc.), two fruits with a glass of milk, 500ml of pure juice, two fruits with a yogurt, two slices of bread with a little jam and a glass of milk, etc.

The above content reference: People's Daily Online-**How much do you know 6 precautions for diet before and after exercise.

How to eat before and after exercise? Incorrect dietary intake is equivalent to vain.

The precautions before exercising are as follows:

2. Drink a cup of sugar-free coffee before exercise: A moderate amount of caffeine can also increase the fat burning rate, if you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help reduce body fat.

Precautions after exercise:

1. Don't drink caffeinated beverages after exercise: Avoid drinking caffeinated beverages after exercise, such as coffee, soda, and tea, because caffeine also has a diuretic effect, which will make the body water replenishment insufficient.

2. Eat one hour after exercise: Eat about an hour after exercise, it is easier to accept all kinds of drinks or liquid food after exercise, and at the same time you can replenish water, if you have not eaten a meal two hours after exercise, you can eat solid food to supplement sugars and proteins.

Diet before and after exercise, how to arrange exercise diet reasonably.

Be sure not to overeat before exercising, after meals. Take a break. After 30 to 40 minutes, the exercise is performed. Replenish in time after exercise. Protein, water and vitamins.

Before exercise, you can choose high-protein, low-GI food, to ensure the continuation of energy during exercise**, and at the same time will not over-consume the protein in the body, after exercise, a large amount of physical energy consumption, you can choose high-GI food, quickly replenish physical fitness, if there is strength training, you also need to supplement additional protein to promote muscle growth.