How to arrange the diet before and after the workout?

If you are an ordinary office worker and use the time after work to work out, then do you eat before or after workout, and how to eat?

1.Before practice

If you have enough time and conditions permit, you'd better eat before exercising, because you have the strength to exercise when you're full, this is really not a quip, for example, if you go to the gym at seven o'clock, then you can eat at about 5 o'clock; If you don't get to the gym until 9 a.m., you can do the same by two hours.

What to eat:

Carbohydrate staple food + protein (meat protein, non-meat protein) + good fat + fruits and vegetables.

Carbohydrate staple food: Choose low-GI, low-calorie grains and root foods, such as brown rice, corn, sweet potatoes, purple potatoes, pasta, buckwheat (noodles), oats (pure), whole wheat bread, etc.

Protein: Choose lean meat, chicken breast, beef, fish and shrimp, or eggs, legumes and dairy products.

Fats: Olive oil, coconut oil, flaxseed oil, canola oil, or nuts.

2.After practice

If you don't have time or need to eat a meal, then be sure to eat some quick carbs before exercising, such as bananas, which are the most convenient food to provide training energy.

And after training, you must also eat, don't feel that "eating after training is in vain", this is not a scientific way of thinking, training is just destruction, you consume so many nutrients, energy, do not supplement, how can you recover better? Whether it's fat loss or muscle gain, you need supplementation.

What to eat:

A small amount of carbs + more protein + more vegetables.

Carbs: It should be very close to your bed, and you may feel very hungry if you eat too much at this time, but you don't need to be afraid of accidentally eating too much, because you can give yourself rations.

For example, if you eat a piece of chicken breast (satiety is enough), a palm-sized sweet potato, and some vegetables, it is completely enough, you may feel that you are not full, but that is just an illusion, for you who are about to go to bed, these calories are enough.

For people who gain muscle and weight, the requirements can be appropriately relaxed, as long as it is a healthy ingredient, it is reasonable to increase the intake on the basis of the daily diet.

Breakfast can be eaten less, but it must be eaten, because people must consume food in the morning, you can eat a little meat at noon, try to eat lighter food at night, and it is best to quit supper.

If you are about 50 minutes away from the start of the workout, you can appropriately consume some complex sugars. Foods with complex sugars include rice, steamed buns, bread, etc. If there is still half an hour left before the start of the workout, then consume simple sugars in moderation, such as bananas, raisins, etc.

Supplement protein in time after the workout, especially for muscle-building trainers, who can obtain protein from food through chicken breasts and eggs.

Because when exercising, you should exercise vigorously, try not to eat too much before this, and just add a certain amount of energy; After the workout, you can eat more meat that is high in protein, which can quickly restore physical strength and help build muscle.

1. Speed up metabolism: The supplement of carbohydrates is particularly important during training, and it is necessary to bring functional vitamin drinks or a little dry food when exercising.

2. Reduce calorie intake: too little intake will lead to a lot of physical problems, and it will also be detrimental to the exercise effect of the gym. It is advisable to reduce the amount of calories you consume each day and not change the duration and intensity of your workout.

3. Choose skim foods: One of the easiest ways to reduce calorie intake is to eat low-fat or even skim foods, such as skim milk, yogurt, cream, etc.

4. Eat smaller meals more often: reduce the amount of food you eat each time and increase the number of meals.

With the progress of society and the improvement of the concept of health preservation, fitness has gradually entered the public's eyes and has become a favorite exercise method for many people. However, many fitness people are not very clear about the diet after workout, and they are afraid that eating the wrong food will affect their fitness. This article analyzes this, let's take a look.

Healthy nuclear repentance after the diet

1. Carbohydrate intake: Carbohydrate intake after fitness can promote insulin secretion, and can effectively drive the sugar in carbohydrates to the muscles as energy for the next training. It can also promote the absorption of amino acids from protein foods in muscles, which helps muscle growth.

2. Supplement protein: After fitness, you should avoid eating some protein foods that are difficult to digest, such as common beef, steak, chicken, etc., and should choose some milk, chicken Kjeldahl bright eggs and high-protein foods, which are easy to digest and can well replenish amino acids to muscles and promote muscle growth.

3. Replenish water: It will consume a lot of water in the body during fitness, but it is not recommended to drink sports drinks after the workout, because the sugar and calories are not low, so it is not suitable for quenching thirst. In addition, drinks also contain a lot of electrolytes, and if you drink too much, it may cause a burden on the cardiovascular system and kidneys, so it is best to drink plain water.

Post-workout notes

1. Can't eat immediately: After fitness, the blood will be concentrated in the limb muscles and respiratory system, and the digestive system will be less, so if you eat at this time, indigestion may occur, so it is recommended to eat half an hour after the fitness.

2. Don't eat too full: Eating too much after a workout will cause a burden on the stomach and intestines, and in severe cases, it may lead to indigestion, so it is not recommended to eat too much after a workout.

3. You can't take a bath after fitness: Fitness generally requires some strenuous exercise, which will lead to the expansion of blood vessels, the growth of sweat pores, and the increase of perspiration. In addition, if you take a hot bath, it is easy to increase the blood flow of **, resulting in insufficient blood supply to the heart and brain, and inducing other diseases.

The above is the analysis of how to eat after the workout, and some of the precautions after the workout are summarized, through this article it can be seen that there are many points to pay attention to after the workout, if the operation is not good, it may lead to the failure of the effect of fitness, and serious may also aggravate the pressure of the body, causing some negative effects.

Nowadays, social fitness has become a trend, not to mention that men are willing to exercise, but women are also willing to exercise. Fitness is good for health and longevity, and the elderly and children should also go to the gym from time to time. Because fitness requires a lot of physical energy, it is more important to pay attention to the way of healthy eating when exercising.

So, how to arrange the diet during the gym?

A varied breakfast is essential: the ideal breakfast should consist of a hydrated drink, a dairy product with protein and calcium, some carbohydrate-supplemented cereals or breads, and a fruit with vitamins and minerals. Such a breakfast can refresh a person after a good night's sleep.

Of course, if you're not hungry, you don't necessarily have breakfast together. But it's best to drink some water and eat a snack (cheese, fruit) within 3 hours of waking up, so as to avoid hypoglycemia near noon. Conversely, it is foolish to skip breakfast for the sake of dieting, and the result is a constant snack in the morning or a hunger at lunch due to hunger eating higher-calorie, oilier foods.

Eat less in the evening than at noon: "Breakfast like a king, lunch like a prince, dinner like a beggar." "Some people believe in these old adages, believing that eating lighter at night than at noon will prevent gaining weight.

Of course, people consume more calories per hour in the afternoon than at night, however, there are longer intervals between meals at night than during the day. Even during sleep, our bodies consume calories to keep our breath and heart beating and digesting.

So, as long as you don't go to bed immediately after a meal, you don't have to worry about having a light lunch and a big dinner that will cause you to gain weight. In fact, the human body adjusts itself over the course of a day or even a week to achieve balance.

In a hurry. copy

Meat doesn't grow in a day or two, a month is just a warm-up, and for a person who has just entered the DAO gym, there is at least a 2-week adaptation period.

Over the course of these two weeks, a normal amount of 1 3-1 4 will make your muscles sore.

In addition, too long training time will make the muscles enter a state of overtraining, short-term overtraining will make people tired, muscle growth is not enough, and long-term accumulation of overtraining will prompt the body to break down protein for energy, damaging muscle growth.

So you adjust your exercise mentality, don't rush it, and don't exercise for more than 1 hour at a time.

Set aside 1-2 days a week for complete rest.

Diet, since being thin, is actually not much of a problem. Eat more.

After training, get some muscle-building powder to drink.

Olive oil can be taken orally up to 3 teaspoons a day to help promote hormone secretion.

Breakfast is based on whole grains.

Lunch: Eat in moderation until you are 6 minutes full.

Dinner until 5 minutes full.

It is recommended to do it in the evening].

Jump rope 500 times after jumping.

Rest for 5-10 minutes.

If you want to grow muscles, it is recommended to eat some meat with a small amount of fat, because the protein content of fatty meat is relatively high, plus 3 eggs a day (the upper limit of eggs that the human body can absorb in a day is 3) Sufficient sleep, muscles need to rest in the process of growth, the best way to exercise is to exercise for 2-3 days and rest for a day, so that the effect can be seen in a week.