How to eat before and after exercise? Did you eat right before and after exercise?

1. How to eat before and after exercise: pre-workout diet.

Peanut Butter Jam Sandwich: This sandwich bread and jam contains a lot of carbohydrates to give your muscles plenty of energy for the rest of your workout; Peanut butter contains a certain amount of protein that can give you a constant feeling of fullness, preventing extreme food cravings due to hunger after a workout and leading to overeating. In fact, studies have shown that eating small amounts of peanuts can help you maintain a healthy weight.

Ready to start a brisk walk or a yoga class? Try eating half of these sandwiches first.

Oatmeal low-fat milk with fruit: Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit.

Your body will digest and absorb the carbohydrates in this combination more slowly, so your blood sugar will be more stable. You'll feel energized for longer.

2. How to eat before and after exercise.

Some fitness enthusiasts believe that they need to take a lot of protein after exercising, but if you are not a professional bodybuilder, you don't need to do this at all. In fact, consuming too much protein is a heavy burden on the kidneys, and even harmful. The amount of protein in a normal diet is sufficient, but it is not recommended to eat only vegetables and fruits, or only drink some white porridge.

Some people are afraid that exercising too much will lead to a big increase in appetite, but in fact, this worry is not necessary. Studies have found that compared with no exercise, proper exercise not only does not make people eat more, but is conducive to short-term appetite control.

It's important to note that it's true to drink enough water in time after exercise, taking into account carbohydrates and micronutrients to promote recovery. For a quick recovery after exercise, foods that are high in sugar, low in fat, moderate in protein, and easy to digest are the best choices. In addition, in terms of restoring energy reserves in the body, it is necessary to replenish drinks and foods containing sugar and electrolytes, and the sooner you replenish them, the better.

Because the activity of glycogen synthase is the highest after exercise, supplementing as soon as possible can effectively restore physical strength.

What to eat before exercising.

Exercise requires energy, 30 minutes before exercise, to replenish sufficient water and starchy foods, such as whole grains, such as whole grains, such sugars are more stable, will not make blood sugar soar quickly, if you do not eat first, halfway through exercise, blood sugar drop will begin to dizzy, and even faint.

How Long After Exercise Can I Eat.

What should I do if I'm hungry after exercising? Does it really have to be an hour apart? Don't go hungry after exercising, don't overeat, eat a slice of toast, a glass of fresh milk or juice in moderation to avoid a drop in blood sugar and a dangerous situation.

If you want to go to a party and eat a main meal after exercising, you must wait one hour.

How to eat before and after exercise to be the most efficient?

You can't eat for half an hour before and half an hour after exercising, and you have to wait until a certain amount of time before you can eat. Then since it is exercise, for fitness, in order to ensure health, then the food must be nutritionally balanced and not too greasy.

Before exercising, you should supplement energy-rich foods, because exercise will consume huge energy, and after exercise, you should supplement salt, vitamins, and other electrolytes and vitamins and water, because exercise sweats and excretes salt, a lot of water, etc., and it should be replenished in time after exercise.

The key is to see what exactly you want?

Whether it's ** or fitness or something, the purpose is different, and the things you want to deal with are different.

If it is **, it is to eat low-calorie calories, do a lot of exercise at the same time, and lose weight as long as there is a calorie scissors difference.

If it is fitness or the like, the food is high in protein, less salt and less oil, reduce the intake of carbohydrates, and cooperate with the exercise of muscle groups.

In general, it still depends on the situation between them.

You can do this to stretch after exercising

1.The stretching exercise after the exercise is mostly static stretching, and each action is generally not less than 10 seconds, so that the cooperation between muscles and joints is softer and reduces injuries;

2.It can be used to compress or massage the upper and lower legs to promote blood circulation, and it is also conducive to relaxing the muscles and providing nutrients to the target muscles;

3.Supplement some ammonia sugar, such as Jianli polyammonia chondroitin calcium tablets, ammonia sugar is a nutrition for joints and has the effect of protecting joints.

Pre-workout: bananas, coffee, egg whites, chocolate.

Post-workout: protein powder, milk, beef, muscles.

Many fitness coaches will say that they must eat something before training, this is because in the process of exercising, the body needs a combination of protein and carbohydrates to provide energy for the body, which can enhance the effect of exercise, to help the body better reduce body fat, for everyone to sort out several foods suitable for eating before the gym, so that everyone has a better fitness effect.

I have never let them exercise on an empty stomach, and exercising on an empty stomach will cause dizziness, nausea, and blackness in front of the eyes, because if you don't eat, your body will have no sustainable glycogen, which is easy to cause hypoglycemia, and you will lose weight faster if you eat right before and after exercise.

Did you eat right before and after exercise?

How to eat before and after exercise? Before exercise: an appropriate amount of low GL carbohydrate Changlu + an appropriate amount of protein, eat a moderate amount of food before exercise, which can effectively provide continuous glucose for muscle tissue, and can maintain a certain amount of physical fitness during exercise.

Whole wheat bread, sugar-free yogurt, oats, purple potatoes, sweet potatoes, corn, eggs, and more.

During exercise: Replenish water every 15 minutes and eat an appropriate amount of food before exercise, which can effectively provide continuous glucose to muscle tissue, and can maintain a certain level of physical fitness during exercise. Eating time: 15 minutes of exercise to hydrate, you can choose sports drinks or mineral water.

After exercise: replenish silver water, protein, a small amount of sugar, and eat an appropriate amount of food before exercise, which can effectively provide continuous glucose for muscle tissue, and can maintain a certain amount of physical fitness during exercise. Eating time:

One hour after the end of the exercise. You can choose chicken, beef, bean-made products, dairy products and other protein foods to supplement energy, you can eat apples, grapes, grapefruits, vegetables and other trace elements.

You're a little fat, keep an eye on your diet. It is very important to remember that the diet should be reasonable, not to eat less, but to consume less fat. Put the same physical object, half an hour after your exercise, change to water, fruit whole wheat bread.

Protein intake is also low. The physical object before the exercise remains the same, so that the fat loss will be fast. Muscles are also preserved.

Hydrate before and after exercise, high-protein food, fat-free.

Muscle Gain **.

Not necessarily going to the gym. Pay attention to the time of eating and drinking (1 hour before exercise and within 30 minutes after exercise, pay attention to add meals).

Eat a reasonable diet, increase protein, increase crude fiber, and reduce fat intake.

Add meals before and after exercise, pay attention to add meals, 01Skim milk, yogurt 200ml-400ml, 2 egg whites without egg yolk.

02.150g whole wheat bread, 3 slices, 4 egg whites without egg yolk.

03.2 bananas, 2 egg whites without egg yolk)

The diet increases protein, increases crude fiber, and reduces fat intake.

Eat more egg whites (discarding egg yolks).

Reduced, fatty, fried, smoked foods. (Don't eat after 20:00, if you're really hungry, replace it with water and non-calorie fruits).

Don't eat anything for half an hour before and after exercise, and you can eat some fruit at 5 or 7 o'clock.

Don't eat while training. Drink a glass of whey protein and a loaf of bread half an hour before training. Drink a glass of egg whites and a loaf of bread after training. If you need nutritional supplements, Q I、

Eat staple foods before exercise, take a break, do a warm-up, and eat your favorite fruits after workout.

How to eat before and after exercise to be the most efficient?

How to eat before and after exercise to be the most efficient?

**It is a worry that many people can't get rid of, if you want to have an invincible good body, you must not only adhere to regular exercise, but also have the right dietary knowledge. But do you know how long after exercise is the right time to eat?

Let me tell you, it's within 1 hour. Some people say that don't eat after exercising, because the body's absorption is better at this time.

If you don't control yourself and eat, then it's really how to eat and how to get fat. Some people also say that you should eat immediately after exercising, otherwise you will be very sad and lose more and more weight. The public says that the public is reasonable, and the mother-in-law says that the mother-in-law is reasonable, who should we listen to?

According to scientific research, you can eat after exercise, as long as you choose the right food and grasp it** within 1 hour, you can make the body recover quickly without gaining weight, and it can also help our body burn more fat and gain muscle.

After exercise, the muscles consume a lot of energy, urgently need to be replenished, do not eat, the body will automatically start the protection mechanism, even if there is exercise, do not dare to work hard to consume fat, only the muscles are forced to decompose to replace the energy needed by the body, resulting in a decline in the proportion of muscles, and what you eat in the future will not grow out of muscle but fat, which is more than worth the loss.

So how do you eat after exercising? How much do you eat so you don't get fat? We all know that the heartbeat, blood pressure, and breathing rate will slowly stabilize after exercise, and you can eat after they are stable, it is recommended to eat more carbohydrates and protein within 30 minutes to 1 hour, and the calories of the food are controlled at about 301 calories.

Carbohydrates: sweet potatoes, potatoes, fruits, vegetables, whole wheat bread, cereals, pasta, etc. If you don't do exercise very late, you can't eat a lot at this time, and drinking 250-500ml of water is enough to replenish energy.

How to eat before and after exercise to be the most efficient?

You don't need to eat anything for the exercise model, you can ensure that you eat normally, drink more water directly before and after exercise, and supplement some of the body's salt and electrolytes.

Try not to eat before and after exercise, and then before exercising, so after eating, you should go to exercise after half an hour. After exercising, try to drink a glass of plain water and go back to eating after a while.

You must not eat too much before exercising, because this will affect the rhythm of exercise, and you must not eat too much after exercise, so as not to consume things that are not fast.

Try to eat as little as possible before exercising. And you should not be able to continue exercising until half an hour after exercising.

It is best not to eat again within half an hour before and after exercise, otherwise it is easy to cause gastrointestinal discomfort and cause discomfort.