Eating this way before and after exercise will double the fat burning effect

Before exercise, you should consume an appropriate amount of carbohydrates and vitamins, and avoid foods that produce gas, such as sweet potatoes, potatoes, onions, cauliflower, cabbage, red and white radishes, etc. Fats and meat take longer to digest, so they should be consumed at least four hours before exercise.

It is worth mentioning that drinking a small cup of sugar-free black coffee one hour before exercise can help fat metabolism. Because caffeine can stimulate metabolism, it also stimulates the central nervous system, speeds up the heartbeat and blood circulation, and allows you to be more focused and persistent during exercise.

What to eat during exercise?

During 1-2 hours of endurance exercise, special attention should be paid to water replenishment to maintain appropriate blood sugar levels and delay the onset of fatigue. It is best to replenish water at room temperature, and in small amounts and multiple times. On average, replenish 100-200cc every 10-15 minutes. In addition, water intake should not exceed 800cc per hour, otherwise the liquid will remain in the stomach and may cause discomfort.

What to eat after exercise?

Eating after exercise should be done within half an hour after the exercise, and the interval should not be too long. Studies show that the longer you wait to eat after exercise, the worse the weight management effect. A human experiment found that eating half an hour after exercise can reduce body fat by 25% compared to 4 hours later!

Supplementing with appropriate protein can suppress hunger because when protein is absorbed, it sends a signal to the brain to let the brain know that it is full. When you supplement with enough protein after exercise, it can also satisfy hunger and avoid overeating.

In addition, there are medical tests that drinking 450c.c. of unsweetened high-fiber soy milk within 30 minutes after exercise can help increase muscle mass and make it less likely to gain weight again. However, it is important to note that soy milk is rich in soy isoflavones and the recommended daily intake should not exceed 900cc. Excessive intake may cause sequelae such as gynecomastia and increased uric acid. People with poor kidney function should be more careful when drinking so as not to increase the burden on the kidneys.

This article is from Paston Publishing's "7 Days to Lose Weight Healthy and Keep Fat Without Gaining Weight Again!" 》