Double the weight loss effect! Eat this way before and after exercise

[Key Points]: Exercising on an empty stomach does not make your weight loss more effective, but is harmful to your health. If you want to lose weight quickly, it is important to eat the right things before and after exercise. So, what should you eat to lose weight while exercising?

Before: What you eat before you start exercising is very important

Before exercise, muscles need energy to function and they need to consume carbohydrates to obtain energy. At the same time, muscles and blood cells need to supplement protein to provide oxygen and other nutrients. However, although the body needs to store energy, it does not need fat. Fat is difficult to digest, takes a long time to convert into energy, and also puts a burden on the stomach and intestines. Fiber also digests slowly, so avoid eating high-fiber foods before exercise.

There are 5 things to note about your diet before exercise: 1. Low fat content. 2. Moderate amounts of carbohydrates and protein. 3. Low fiber content. 4. Drink enough water. 5. Try not to try new foods and choose foods that your body and stomach are accustomed to. In order to prevent you from eating the wrong food before exercise, we will introduce you to some nutritious recipes suitable for eating before exercise.

banana:

This stuff is a natural energy bar. Bananas are rich in easily digestible carbohydrates and rich in potassium to maintain muscle and nerve functionality. Potassium cannot be maintained in the body for too long, so the best way is to supplement some before exercise, so that you can ensure that the potassium level is maintained at a high level during the exercise. Nutritionists recommend that we eat a banana and drink half a cup of yogurt 30 minutes before starting fitness, so that we can meet the consumption required for basic exercise.

oat:

Oats are rich in fiber, which can help break down carbohydrates and prevent blood vessel blockage. At the same time, its fiber content is not too high, so it will not embarrass you by farting during exercise. The necessary fiber can keep your body energetic during exercise. Oats are rich in B vitamins, which can convert carbohydrates into energy. Therefore, drinking a cup of oatmeal 30 minutes before exercise is also a good choice.

Whole wheat bread:

A small slice of whole wheat bread can also supplement the carbohydrates needed by the body, and it can be eaten with many things, such as spreading some honey jam or putting a fried egg to supplement protein. If you are going to the gym during your lunch break, put two pieces of turkey on the bread, because during this period, about 20 grams of carbohydrates and 15 to 20 grams of protein are needed to maintain the body's normal consumption.

Notice:

If your weight loss diet does not include the above mentioned few, then there are a few things to keep in mind. First, avoid foods that are high in fat, because fat stays in your stomach for a long time, so you will always feel full during exercise and feel sluggish. Second, although a moderate amount of carbohydrates is necessary, don't try to get them by eating sugar, as this will cause your blood sugar to rise sharply during exercise. Finally, don’t eat too much, these are just snacks, not full meals. If you eat too much and can't digest it, you will feel like vomiting during exercise.

Ing: During exercise, you only need to eat like this

During exercise, staying hydrated is the most important thing; the purpose of replenishment is to quickly obtain energy, increase athletic ability and reduce muscle loss. If the exercise time does not exceed 2 hours, there is no need for additional energy. Just focus on replenishing water and drink 150 ml of mineral water every 20 minutes.

Caffeinated drinks may cause dehydration. It is recommended that if you drink coffee or other caffeinated beverages, you drink an equal volume of water to avoid dehydration during exercise.

For people who exercise and train for a long time, supplementing protein during exercise can help functional recovery, especially when exercising for more than 3 hours. Just consume about 15 grams of protein per hour. Supplementing carbohydrates during exercise can enhance exercise performance and improve recovery ability after exercise. Generally speaking, it is best to control the carbohydrate intake to 30-45 grams per hour. There are three things to pay attention to when eating during exercise: 1. Be sure to drink water in time. 2. Supplement protein if exercise lasts more than 3 hours. 3. Supplement carbohydrates in moderation.

After: How should you eat after exercise to make sure that the exercise is not in vain?

The purpose of eating after exercise is mainly to replenish water, help repair body functions, replenish energy, repair muscle mass, and adjust the state for the next exercise. If the exercise time is within 2 hours, supplementing about 15 grams of protein and 30 to 45 grams of carbohydrates per hour can ensure the repair of body functions. Whether to supplement a small amount of fat after exercise is a more controversial topic. Studies have found that supplementing a small amount of fat can promote protein synthesis in the body. However, it is still not advisable to eat too much. If you want to eat hot pot or cheesecake after exercise, think twice.

There are two things to note about diet after exercise: 1. The body must be replenished with energy within 2 hours after exercise. 2. The type of food needed after exercise is controversial. Carbohydrate supplementation is necessary, but whether to supplement high-energy carbohydrates such as high starch and high sugar, or to supplement complex carbohydrates is a matter of opinion and can be determined based on eating habits.

Recommended foods for post-workout

apple

Scholars from the University of Rio de Janeiro in Brazil found that if you eat three apples a day, you can lose weight quickly. Apples are rich in antioxidants, which can remove free radicals and other waste products produced by the body during exercise.

Chocolate Milk

This is the perfect post-workout recovery drink. After exercise, the body's muscles need a lot of protein to repair muscle loss, and also some carbohydrates to store the energy needed by the body. At this time, drinking a glass of skim chocolate milk is a good choice. A study from Indiana State University in the United States showed that cyclists who drank chocolate milk recovered faster after high-intensity training than those who drank ordinary sports drinks.

Note: If I want to lose weight quickly, can I exercise on an empty stomach or not eat after exercise?

Low-intensity exercises such as yoga and brisk walking can be done on an empty stomach. Exercise can easily stimulate the body to burn more fat and has a better fat-reducing effect. If you start to feel hungry, don't continue. Not eating after exercise will not enhance the weight loss effect, but will damage the muscles. Because exercise consumes a lot of glycogen, if it is not replenished in time, muscle fatigue cannot be repaired. At the same time, the body will lose a lot of water and electrolytes, which will be worse for the body over time. It is recommended to eat some bread and drink juice.

Source: 39 Health Network www.39.net

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