Swimming to lose weight, calorie intake of men and women is very different, supplementing 3 nutrients without burden

In scorching hot weather, swimming can not only cool you down but also help you lose weight. Although "swimming" is one of the strong sports for men to keep fit and women to lose weight. But men and women lose weight very differently. Nutritionist Su Yanchen pointed out that the key to successful weight loss through swimming lies in calories. Although swimming styles including butterfly and breaststroke can assist in local weight loss, the key is to control calories.

Nutritionist Su Yanchen pointed out that you can eat before and after swimming, but it depends on the amount of exercise and weight control goals you set. If you just want to maintain your figure, the calories from food you supplement after exercise can be equivalent to the calories you consume during exercise. But if you want to lose weight, the calories consumed during exercise must be greater than the calories replenished after exercise.

Be careful about hunger when swimming to lose weight

People are advised not to eat fatty and fried foods before swimming, as these foods are digested slowly. If the stomach is not empty during swimming, blood will be concentrated in the stomach. It is best to wait one hour after a meal before swimming. It is also not suitable to swim when you are hungry. When swimming, you can constantly drink boiled water, and avoid drinks and other foods.

After swimming, you will feel obviously hungry. People who want to lose weight should endure hunger within 1 hour, drink more water, or eat some fruits and supplement vitamin C to achieve the purpose of swimming to lose weight. Pregnant women and the elderly can drink a cup of whole milk after swimming, and there is no need to eat or drink too much.

Women who want to lose weight should pay attention to calorie intake after swimming

Nutritionist Su Yanchen emphasized that swimming in summer can balance the development of the body's muscles and allow the lower body muscles to rest. People who are overweight put greater pressure on their knees and can also use swimming to lose weight. However, they will feel particularly hungry after swimming, so be careful not to overeat.

In particular, studies have found that women are more likely to have calorie deficiency problems than men because girls love to "lose weight." Male swimmers are generally encouraged to eat more, get stronger, and are less restricted in their diet. However, the body requirements for female swimmers are much more stringent, which causes female swimmers to always be "afraid of getting stronger or fatter" when replenishing calories.

The calorie training of male and female swimmers is very different. Supplement 3 nutrients

In fact, when it comes to calorie supplementation during training for male and female swimmers, men need about 3600 to 4800 Kcal/day, and women about 1900 to 2600 Kcal/day. However, it should be noted that this kind of calorie supplement mostly comes from carbohydrates and proteins. Therefore, if you finish swimming seriously and then go out to eat fried stinky tofu or a cake buffet, where most of the calories are provided by fat, you will easily gain weight.

As for nutritional supplements for swimming training, it is recommended to take more of the following three nutrients:

1. Creatine: Swimming is actually a precise combination of resistance and aerobic training. Although creatine is ineffective for weight loss, studies have shown that consuming creatine during swimming competitions, when explosive power is most needed, can effectively improve performance during competitions.

2. β-Alanine: It can increase the carnosine content in muscles and also has the effect of providing buffering capacity for muscles.

3. Caffeine: When glycogen reserves are insufficient, caffeine can stimulate glycogen synthesis in a timely manner.

[Swimming weight loss tips]:

"Don't let your weight fluctuate drastically" during swimming. This is because when you lose weight quickly, you usually lose muscle mass as well, and fat is the component of your body that can make you gain weight again the fastest. Maintaining your weight, or continuing to lose weight gradually, is the only way to maintain muscle mass and lose fat effectively, which is also the best way to exercise.