If you want to lose weight, don't get fat. Eat half an hour after exercise.

Error 2. Eat immediately after exercise

Athletes hope to improve their physical fitness and athletic performance through training, so athletes need to eat before, during, and after practice to maintain the effects of training. But most people exercise to get healthy physical fitness. The elements of healthy physical fitness include cardiorespiratory fitness, muscle strength, muscle endurance, flexibility, and body composition. If you want to improve your body composition and make your body look better, it is best not to eat before exercise, and you hope to consume fat during exercise, so you don't need to replenish calories after exercise.

But don't exercise on an empty stomach. It's best to eat one hour before exercise. This will not only stop hunger but also won't affect digestion. It's best to choose small, low-fat, and carbohydrate-rich foods.

It is ideal to wait at least half an hour after exercise before eating, because after exercise, the enzyme activity in the human body will be particularly high. For example, high-intensity exercise will consume more glycogen. At this time, the activity of glycogen synthesis becomes higher, and as long as sugar enters, it will be synthesized quickly. Therefore, athletes should eat as soon as possible after exercise to quickly restore their physical strength while the absorption is good. However, if ordinary people want to have an ideal body shape, they should not eat immediately to prevent the food from being absorbed too quickly by the body.

However, some scholars believe that because active muscles are used during exercise, the nutrients replenished after exercise will return to the muscles for use and will not increase fat. However, from the perspective of overall calorie intake, there is still a possibility of weight gain.

Error 3. Eating and drinking after exercise

As for what kind of food is better to eat after exercise, it depends on your personal exercise type. Most exercises use carbohydrates as an energy source, especially high-intensity exercise, so you will feel particularly hungry, and the body's absorption is also particularly fast at this time. This shows that the body needs carbohydrates to replenish energy after exercise, and the absorption of carbohydrates will also be faster.

In terms of food supplements, if you consider the nutritional content, Zhan Guihui suggests that you can choose low-calorie and filling foods, such as konjac, agar-agar, etc. In addition, you can also choose relatively low-calorie foods. For example, 70 grams of bananas can provide 60 calories, and 115 grams of Qinglong apples can also provide 60 calories. So from the perspective of providing the same calories, choosing apples can allow you to eat more and feel fuller. To give another example, 30 grams of chicken breast can provide 55 calories, 100 grams of white sea cucumber can also provide 55 calories, while 100 grams of beef tomatoes only have 25 calories, so compared with these three foods, beef tomatoes would be the best choice.

In terms of water replenishment, many people are accustomed to drinking sports drinks during exercise. Sports drinks are sugary drinks that can provide the human body with electrolytes. In order to maintain energy needs during exercise, the appropriate sugar content is 6% to 8%. Judging from the degree of sweat loss during exercise, it is only appropriate to replenish sports drinks when the exercise lasts for more than 1 hour and the amount of sweat is high. Otherwise, replenishing water is sufficient for exercise of less than an hour. Sports drinks are convenient and effective products that mainly provide competitive athletes with water, electrolytes and carbohydrate replenishment during exercise.

Zhan Guihui, who specializes in the field of nutrition, said that to control weight and maintain a good figure, it is most practical to start with good eating habits. Controlling diet on the one hand and exercising to burn excess calories on the other hand would be a relatively easy way.

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