Worried about looking like a Barbie doll? What should you eat before and after exercise? 3 major sports Q&A answers at once

Q1: How to develop body lines without having muscles?

A: Actually, everyone has muscles, they are just obvious or not. Every day, many girls ask me how they should exercise to get those obvious lines without turning into a Barbie doll? First of all, I still want to tell you that because girls have naturally higher body fat, it is very, very difficult for them to become a Barbie doll or become stronger, so girls, please feel free to exercise!

If you want to develop muscle lines, first you need to know why your muscle lines are not obvious. There are actually two main reasons.

1. Excessive fat

Muscles are deep in the human body, and above the muscles are the fat layer and skin. If there is too much fat, the muscle lines will naturally be covered. This explains why many girls or postpartum women cannot train abdominal muscles. This is because low body fat is a prerequisite for showing muscles. So if you want clear muscle lines, reduce your body fat first!

2. Too little muscle mass

Some girls have a physique that is easy to lose weight, and their body fat is actually not high, but why can't you see any muscle lines? If you are thin but your muscle lines are not obvious, it may be that you do not have enough muscle mass, that is, your muscles are too small to support your muscle mass and show obvious lines.

If we want to have nice muscle lines, in addition to reducing our body fat, we must also exercise our muscles consistently so that we can develop a body with good lines.

Q2: Can I exercise during my menstrual period?

A: There are many rumors that you can’t exercise during your menstrual period, which makes many girls give up the idea of ​​exercising during their menstrual period. So is it possible to exercise during your menstrual period? The answer is yes!

In fact, the menstrual period is closely related to exercise. Correct and appropriate exercise during the menstrual period can not only relieve menstrual discomfort, but also promote blood circulation, stabilize emotions, bring good mood, and make menstrual blood discharge smoothly and relieve pain symptoms.

During the days when menstruation is heavy, girls are usually a little lazy. Annie would suggest shortening the exercise time and slightly lowering the intensity, but there is no need to stop the original exercise habits just because of the menstrual period. Alternatively, you can do some more soothing, stretching, and light yoga in the few days before the menstrual period, and then slowly resume the original exercise intensity after the menstrual flow decreases.

Q3: What should/can girls eat before and after exercise?

A: How should I eat before and after exercise to be slim and beautiful? It is a question that many people often ask. The American College of Sports Medicine and the American Dietetic Association have publicly affirmed the importance of "nutritional supplementation before and after exercise." Supplementing carbohydrates and protein in a ratio of 3 to 4:1 within 30 minutes to 1 hour after exercise is very important for the body's repair.

Consuming the right foods before exercise can help improve your athletic performance and reduce muscle loss. We can have some snacks 2 to 3 hours before exercise. If you want to exercise after get off work, the higher the intensity of the exercise, the earlier you need to eat, and the amount will also be different.

If you are going to exercise for 30 minutes to 1 hour, you can just eat a small meal about 1 to 2 hours before. Avoid high-protein ingredients and try to eat mainly carbohydrates, which can replenish enough energy for burning during exercise without causing discomfort during exercise due to poor digestion. Sweet potatoes, bread with less than 300 calories, bananas, apples, and guava, which can be bought in convenience stores, are all good choices!

After exercise, muscles use a large amount of glycogen as energy for burning. At the same time, the protein in the muscles is also destroyed and broken down. At this time, the body will naturally try to rebuild its glycogen storage and repair and regenerate the protein in the muscles. If you do not eat after exercise, it may cause fatigue and hypoglycemia, and also inhibit the natural repair process of the body and muscles. Therefore, ideally, you need to replenish energy within 30 minutes after exercise to reserve and restore this energy.

If you cannot eat a full meal right away, have a snack within 20 minutes after exercise and then eat a full meal 3 to 4 hours later. Snacks after exercise can include oatmeal + low-sugar or sugar-free soy milk, plain yogurt + nuts, boiled eggs, rice balls, whey protein + oatmeal... If you skip the step of eating right after exercise, it will be more difficult to achieve your fitness goals.

This article is from Gao Baoshu's edition of "Exercise is not for losing weight! The book "The Muscle Goddess and You Pamper Yourself with Fitness"