What to pay attention to when doing exercise. For example, diet.

Be sure to warm up, otherwise it will be easy to strain, and the whole body will hurt the next day. You can't be too full or empty before exercising, or what if you faint from hunger. That's probably all there is to it.

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.