How to eat before and after exercise? 3 principles of diet

　　How should the diet for sports and fitness be arranged? Diet before and after exercise is very particular. If you want exercise to be more effective, you must match your diet appropriately. Today, I will introduce to you how to best arrange your diet for sports and fitness. Come and take a look.

　　How to eat before and after exercise

　　A small amount of food should be consumed before exercise. “Starting exercise on an empty stomach or right after eating is harmful to the human body healthy All are very disadvantageous. ”Nutrition and exercise experts say that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance exercise effects. If you are exercising in the morning, you must avoid eating foods that are difficult to digest for breakfast. It is best to eat a small amount of dairy products, cereals, fruits, and drinks.

　　During exercise, you should replenish water in time. Nutrition and exercise experts say that if the exercise time is less than 1 hour, you should drink 150ml to 300ml of water every 15 minutes. ； If the exercise time is between 1 and 3 hours, the body should be replenished with sugar water in time to avoid hypoglycemia. In addition, be sure not to drink ice water during exercise, as drinking ice water during strenuous exercise can cause digestive system problems.

　　It is not advisable to eat fish and other acidic foods after exercise. Nutrition and exercise experts say that after exercise, sugar, fat, and protein in the human body are decomposed in large quantities, producing acidic substances such as lactic acid and phosphoric acid. These acidic substances can irritate human tissues and organs, making people feel muscle and joint soreness and mental fatigue. Foods such as fish and meat are acidic foods. Eating these acidic foods right after exercise will make the body fluids more acidic, which is not conducive to the relief of muscle and joint soreness and physical fatigue. Experts suggest that after exercise, you should eat more alkaline foods such as fruits, vegetables, and soy products to maintain the acid-base balance in the human body, thereby eliminating exercise fatigue and maintaining health.

　　3 principles of exercise, fitness and diet

　　Eat three meals a day regularly and avoid overeating or drinking.

　　Eat more foods that improve your body's immunity, such as sweet potatoes, bell peppers, almonds, and other foods rich in antioxidants such as vitamins A, C, and E. Because this type of antioxidants can not only eliminate inflammation, repair damaged cell tissues, but also delay aging, prevent and treat heart disease and cancer etc.

　　every time exercise You can eat more whole grains after eating, which can improve body metabolism and reduce the risk of diabetes and heart disease.； Eating more fruits and vegetables will help supplement fiber, promote gastrointestinal health, and promote the burning of excess fat.

　　Finally, let’s learn about the misunderstandings about exercise and diet.

　　Diet misunderstandings about sports and fitness

　　Eat a lot of sweets after exercise . Some people feel comfortable eating sweets after strenuous exercise, and they think that eating more sweets after exercise is good for them. In fact, eating too many sweets after exercise will consume a lot of vitamin B1 in the body, causing people to feel tired and have a loss of appetite. This will affect the elimination of creatine and prolong the recovery time of the body. Because vitamin B1 is involved in the metabolism of sugar, it can also help the liver break down creatine so that it can be quickly excreted from the body. Therefore, it is best to eat more foods containing vitamin B1 after strenuous exercise, such as whole grains, vegetables, liver, eggs, etc.

　　During exercise, drink a lot of water when you are thirsty or endure a dry mouth without drinking. . As long as you have exercised, you will have this experience. You will feel thirsty during exercise. Drinking a lot of water at this time will irritate the stomach, but it is wrong to hold it in. As long as you feel particularly thirsty, it means that your body is already in a state of dehydration. Even during exercise, you can properly replenish water to prevent physical exhaustion. The method of replenishing water should be to take small sips and swallow slowly. Each replenishment should not be too much, and the water should not be too cold, as long as it can relieve thirsty symptoms. Warm water can be replenished with exercise within an hour.

　　Drinking alcohol during exercise fatigue can relieve fatigue . After strenuous exercise, a person's body functions will be at a high level. Drinking alcohol at this time will cause the body to absorb alcohol components faster and enter the bloodstream, which will cause more serious harm to the liver, stomach and other organs than usual. Ethanol requires the liver to break down, consumes a large amount of vitamin B1, and aggravates muscle soreness after exercise.

　　Exercising on an empty stomach is harmful to your health . Studies have proven that moderate exercise, such as walking, dancing, jogging, aerobics, cycling, etc., 4 to 5 hours after meals (that is, on an empty stomach) can help lose weight. This is because no new fatty acids enter the body at this time, making it easier to consume excess fat, especially Postpartum of fat, the weight loss effect is better than exercise 1 to 2 hours after meals.

　　As long as you exercise more and don't have to control your diet, you can achieve your weight loss goal. . This approach can only balance the intake and output of calories or not increase obesity. In fact, drinking sweet drinks, eating cakes, and dried fruits, especially dried fruits that can squeeze out oil and high-calorie foods, can negate your hard-earned weight loss results. Therefore, in order to achieve lasting weight loss, in addition to exercise, you should also make reasonable adjustments to your diet.

　　Friends who have exercise habits should also pay more attention to their diet.