I believe you all know that it is not recommended to eat before participating in sports, or to do any sports just after eating. However, in order to improve sports efficiency, you can eat some special things before sports, which will improve sports efficiency. What can you eat before aerobic exercise to improve your efficiency? This is a topic that many friends who love sports care about.
What do you eat before aerobic exercise
What you eat before and after exercise is closely related to the effect of exercise. What you eat before exercise can prevent hypoglycemia without making your stomach uncomfortable. If you exercise on an empty stomach, you will not only suffer from hunger, but also be prone to low blood sugar and dizziness, which will affect your performance and cause muscle pain after exercise. Therefore, people still eat something to cushion their stomach before exercise, but some people feel uncomfortable when they exercise after eating. Exercise will consume energy and water of the human body. No matter what kind of exercise, you must supplement more water. If you feel hungry, worry about low blood sugar, high exercise intensity, and long exercise time (> 30 minutes), it is recommended to eat biscuits and whole grain cereals to supplement the sugar of the body, or split the expected dinner into two before and after the exercise.
What do you eat before aerobic exercise? We can abide by the following principles: low GI diet or high-quality protein, especially when preparing to do moderate intensity exercise or exercise for more than 30 minutes (after exercise, you start to feel a little wheezy, tired, hot, rapid heartbeat and breathing, and sweat); 1-2 hours before exercise: supplement low GI foods such as sweet potatoes and bananas, or royal rice balls with soybean milk. If you don’t eat until 30 minutes before exercise, you can drink some oatmeal grains with soy milk, soy milk, etc; Low GI diet can quickly supplement the sugar needed by the body, reduce the loss of protein and muscle damage during exercise, which will cause muscle pain. However, it should be noted that the body should eat early to allow enough time for digestion, so as not to eat too much, which will not only make the stomach uncomfortable, but also affect the performance of sports. In addition, before exercise, please avoid legumes with high fat, large amount of fiber or easy to produce gas, otherwise it may cause indigestion and stomach discomfort.
Of course, it is not necessary to supplement energy before all exercise methods. If it is a mild aerobic exercise, the exercise time is not long and the energy consumption is low. For example, walking, walking and cycling can be postponed until after the exercise as long as the stomach is not hungry. In short, avoid fasting exercise as much as possible.
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