Office workers should not eat the wrong food before and after exercise! Nutritionist: 5 great convenience store foods

For many office workers who have the habit of exercising after get off work, the convenience stores that can be found everywhere in the neighborhoods are an indispensable "granary" for food supplies before and after exercise! However, nutritionist Liang Jiawei reminded that although convenience stores have a wide variety of food items, if you choose the wrong ones or eat them at the wrong time, it will not only fail to help the exercise effect, but may also cause extra burden on the body.

Prevent hypoglycemia during exercise! It is best to eat moderately 2 to 3 hours before the activity

If you want to achieve the best fitness results, nutritional supplements before and after exercise are essential! There is a lot of knowledge about how to eat before and after exercise to make the exercise process smoother and successfully build muscle and reduce fat. Nutritionist Liang Jiawei said that generally speaking, people can consume a moderate amount of foods high in carbohydrates before exercising to avoid symptoms of hypoglycemia such as dizziness, frequent cold sweats, and shivering during exercise.

It is worth noting that in order to prevent incomplete digestion, increase the burden on the gastrointestinal tract, and cause gastrointestinal discomfort symptoms such as nausea, stomach cramps, and vomiting, it is generally recommended to finish eating 2 hours before exercise. However, because everyone's intestinal digestion speed is different, daily exercise schedule, life stress, sleep, mood, etc. may all have an impact.

Therefore, it is more appropriate to learn more about your digestive system, adapt to its schedule, and adjust your eating time during training. For example, some people have a slower digestion process, and even if they eat a snack 2 hours before, they can still feel the burden on their gastrointestinal tract during exercise. In this case, they may need to move their eating time forward to 3 hours before exercise to replenish their energy.

I believe that many office workers who love sports and value health have had this experience: "I get off work too quickly to have time to eat, and I feel weak all over after exercising on an empty stomach..."

Are you eating the right sports nutrition? Three principles you must know!

In addition to knowing how long before exercise you should eat, which is more conducive to subsequent execution, nutritionist Liang Jiawei also mentioned that you can’t just eat anything before and after exercise, but should properly follow the following three eating principles:

Principle 1/Sufficient water intake: More than 60% of the human body is made up of water, and the normal functioning of muscles also relies on the assistance of fluids. A body that is dehydrated cannot achieve the best exercise results. Therefore, it is important to replenish water properly before, during and after exercise.

Principle 2/ Strengthen your immune system: Select a variety of vegetables and fruits of different colors, and use fruits and vegetables rich in antioxidants to maintain your immune system and reduce the free radicals produced by large amounts of training. For example: blueberries, strawberries, kiwi, broccoli, carrots, etc. are all excellent choices.

Principle 3/ Limit excessive fat intake: Excessive saturated fatty acids and trans fatty acids can easily promote inflammatory responses in athletes. Therefore, it is recommended to avoid eating foods such as fried chicken wings, fried pork chops, and French fries before and after exercise, and instead eat foods containing unsaturated fatty acids such as olive oil, nuts, and avocados.

Choose a triangular rice ball from a convenience store and pair it with a glass of fruit or vegetable juice to replenish the carbohydrates in your body.

Office workers rush to exercise, eat sticks like this ~ Nutritionists recommend 2 convenience store combinations

As for office workers who are eager to exercise, what should they eat before exercise? Nutritionist Liang Jiawei mentioned that since most office workers usually choose to go to the gym after get off work, they are often very busy, so they need to be more careful when choosing food out. It is recommended that office workers go to the convenience store to buy the following two kinds of snacks and light meals before exercise during lunch. It is a good idea to eat them 2 to 3 hours before exercise according to your physical condition:

【Pre-exercise diet combination 1/Triangular rice ball + vegetable and fruit juice】

Choose a triangular rice ball from a convenience store and pair it with a glass of fruit or vegetable juice to replenish the carbohydrates in your body.

Nutritional analysis: A snack like this can provide about 300 to 350 calories. It is recommended that the calories of one triangular rice ball be controlled within 200-250 kcal, and one 250 ml juice should be controlled within 80-100 kcal.

[Pre-exercise diet combination 2/banana + low-fat milk]

Choose a banana and pair it with a cup of low-fat milk, which can not only replenish the calories needed during exercise. The potassium ions provided by bananas can help maintain normal muscle function, so as to maximize the benefits during exercise!

Nutritional analysis: This group of calories is about 250 kcal, of which 1 banana can provide about 120-150 kcal, and 1 cup of 240 ml low-fat fresh milk can provide about 120 kcal.

Don’t feel guilty about feeling hungry after exercise! Nutritionists teach you 3 dietary combinations, the more you eat, the healthier you will be

In addition to learning the correct nutritional supplements before exercise, nutritionist Liang Jiawei also reminds that because the human body will use a lot of muscle activity and consume calories during exercise, the body will be in a highly alienated state and will tend to produce more energy to suit the state of exercise. After exercise, the body's alienation effect will gradually slow down and no longer supply energy, which naturally makes people feel hungry.

However, nutritionist Liang Jiawei also stressed that one should not feel guilty about being hungry after exercise. Because the main source of energy consumed by the human body after exercise is "glycogen", and the intake of an appropriate amount of carbohydrates is beneficial to stimulate the secretion of insulin in the human body, thereby helping cells absorb and utilize free amino acids in the blood to assist in the repair and growth process of muscles.

Therefore, after exercise, it is important to keep in mind the 3:1 or 4:1 principle and supplement carbohydrates and protein in moderation, which will be beneficial to your health. As for how to eat in accordance with the above ratio, nutritionist Liang Jiawei also specially recommends 3 dietary combinations for your reference:

If you don’t like dairy products or are lactose intolerant, soy milk is also a very convenient drink option for supplementing protein. It is recommended to choose sugary soy milk and add a banana to supplement the sugar and potassium ions from fruits, which is also a good combination.

【Post-exercise diet combination 1: a few dates + fresh milk】

Dates are the fruits of the date palm tree that are rich in fructose. In Middle Eastern countries, they are regarded as fruits that can replenish physical energy after labor or exercise. Although we rarely see this kind of fruit in Taiwan, we have recently discovered exotic ingredients such as dates being used in fitness centers or healthy meals. If you soak dried dates in milk in moderation, they can replenish carbohydrates and protein after exercise, making it a convenient snack option!

【Post-exercise diet combination 2/banana + sugary soy milk】

If you don’t like dairy products or are lactose intolerant, soy milk is also a very convenient drink option for supplementing protein. It is recommended to choose sugary soy milk and add a banana to supplement the sugar and potassium ions from fruits, which is also a good combination.

【Post-exercise diet combination 3: Orange juice + steamed egg yolk】

If you like warm food, you might as well choose chawanmushi from a convenience store as a source of protein supplement. At the same time, with a glass of fresh orange juice, you can easily replenish the right amount of carbohydrates and protein.

Successful muscle building is not just about exercise. Learn these 3 points to get closer to your goal.

In addition to teaching everyone how to eat before and after exercise, nutritionist Liang Jiawei also specifically explains a common question among the clinical public: "Why do I not grow muscles but actually lose muscle mass after doing weight training seriously?" He mentioned that this is because when the body is short of calories, it will first use blood sugar to produce energy, followed by muscle protein, and finally the annoying fat cells.

Therefore, when the human body is in a state of calorie intake lower than the required calorie intake for a long time, the body is likely to further metabolize the muscle into the required energy, and then the situation of muscle loss instead of muscle gain will occur. Therefore, to prevent such a situation from occurring, there are 3 points that must be remembered. As long as you master these 3 points, you will naturally be able to achieve your muscle gain goal more easily!

Point 1: Make sure you get enough energy every day.

Point 2: Give muscles proper stimulation through correct muscle training. If you have the help of a fitness coach, the training plan will be smoother.

Point 3: Adequate nutrition should be replenished as soon as possible after training.