In order for exercise to achieve better results, everyone needs to pay attention to scientific exercise diet methods. So, how to eat before and after exercise? Next, let me introduce you to the relevant content.
How to eat before and after exercise
The right time to eat
It is recommended to have a snack or meal 1 to 3 hours before exercise. If you exercise right after eating, your abdomen may feel uncomfortable. Because during exercise, more blood flows to the muscles to provide energy for exercise, but the blood left to the digestive system is insufficient. After exercise, your body needs to replenish energy and rebuild muscle tissue, so eating is best done within one hour after exercise.
Diet before exercise
Peanut Butter Jam Sandwich: This kind of sandwich bread and jam contains a lot of carbohydrates, which will provide sufficient energy for the muscles in the next exercise; peanut butter contains a certain amount of protein, which can make you feel full and prevent you from exercising. Extreme craving for food due to hunger and lead to overeating. In fact, research shows that eating a small amount of peanuts can help you maintain a healthy weight. Ready to start brisk walking or yoga class? Try to eat half of this sandwich first.
Oatmeal low-fat milk with fruit: did you exercise in the morning? Start a new day’s diet with a bowl of high-fiber oatmeal and fruit. Your body’s digestion and absorption of carbohydrates in this combination will be slower, so blood sugar will be more stable. You will feel full of energy for longer.
Diet after exercise
Some fitness experts believe that a large amount of protein should be added after exercise, but if you are not a professional bodybuilder, this is completely unnecessary. In fact, excessive intake of protein is a heavy burden on the kidneys, and even harmful. The protein supply of a normal diet is sufficient, but it is not recommended to only eat fruits and vegetables, or just drink some porridge. It is better to have a variety of foods and a balanced diet.
Some people are afraid that excessive consumption of exercise will lead to a sharp increase in appetite. In fact, this worry is unnecessary. Studies have found that, compared with non-exercise situations, proper exercise not only does not allow people to eat more, but is conducive to appetite control in the short term.
It should be noted that it is true to add enough water in time after exercise, taking into account carbohydrates and micronutrients in order to promote recovery. If you want to quickly recover your strength after exercise, high-sugar, low-fat, moderate protein and easily digestible foods are the best choices. In addition, in terms of the recovery of energy storage substances in the body, it is necessary to supplement beverages and foods containing sugar and electrolytes, and the earlier the supplement, the better. Because glycogen synthase activity is the highest after exercise, supplement it as soon as possible to effectively restore physical strength.
What shouldn’t eat before exercise
- Do not drink a lot of carbonated drinks before exercise. Drinking too much carbonated beverages before exercise is likely to cause bloating, stomachache, hiccups, etc.
- It is not advisable to chew gum before and during exercise. Blocking chewing gum will cause a lot of air to enter the body, which can easily cause a burning sensation in the stomach and cause belching and stomachache. Moreover, chewing gum during exercise is not conducive to mouth and nose breathing, and goes against the principle of safe exercise.
- It is not advisable to eat too much food before exercise. Because during exercise, over-satisfaction will cause gastrointestinal discomfort, excessive gastric acid, easy to cause vomiting, nausea and adverse reactions.
- Do not eat a lot of high-fiber foods before exercise. High-fiber foods are difficult to digest and can easily cause bloating and stomach pain.
The misunderstanding of sports diet
- Insufficient drinking water. Water molecules participate in the metabolism of the whole body. Drinking more water can keep the capillaries clean and unblocked. Frequent cleaning of body cells can regenerate muscle cells. It is better to drink 2.3 liters of water per person per day.
- Do not eat before and during exercise. The vast majority of people think that it is not suitable to eat before exercise, but they cannot be generalized. If the body needs it, it is okay to eat something appropriately.
- Eat more nutritional supplements to improve fitness effects. In fact, for most healthy adults, supplements are not needed at all and fall into a trap.
- Excessive eating. Excessive calorie intake can cause fat accumulation. Excessive meals are the primary way of wrong nutrition. What kind of feeling will the strong muscles gained after hard training be covered by a thick layer of fat?