How to eat before and after exercise

Summer is a good time to exercise to lose weight, but rather than blindly exercising, you should first understand the key point of diet before and after exercise, that is, “eat and drink enough”, so that you can go more and more straight on the road of losing weight. Then, how to eat before and after exercise?

1. Diet points before exercise

Don’t exercise immediately after eating. Give yourself at least 30 minutes to digest the burden of your stomach. Exercise will not affect digestion and absorption, and breathing will be more smooth. Don’t eat too much food rich in fiber and drink too much water before exercise, otherwise it will swell your stomach and cause muscle spasm.

Before exercise, you should eat carbohydrates that will make you energetic. Take the last meal 2 hours to 4 hours before the exercise, or take an additional meal 60 minutes to 90 minutes before the exercise, otherwise the food you eat will not only fail to provide energy, but also increase the gastrointestinal burden.

2. Food to choose before exercise

Before exercise, you should choose complex carbohydrates that are easy to digest and provide energy continuously, increase glycogen reserves, and do not cause sharp fluctuations in blood sugar. Eat a small amount of protein food to maintain satiety.

At the same time, avoid fat (fried food, whole milk, etc.), indigestible fiber (vegetables, beans), and irritating food (spicy), which may cause gastrointestinal discomfort during exercise. Avoid a large amount of fruit juice, which contains a large amount of fructose, can not be directly supplied with energy, and will cause gastrointestinal discomfort.

3. Diet points after exercise

Some bodybuilders believe that it is necessary to supplement protein after exercise, but if you are not a professional bodybuilder, it is completely unnecessary. In fact, excessive protein intake is a heavy burden on the kidney, and even harmful.

Don’t eat immediately. Give yourself at least 30 minutes to buffer. Because when the blood mainly supplies the muscles, the gastrointestinal function is weak and the digestion and absorption capacity is low, eating a lot at this time is easy to cause discomfort and even increase the risk of gastrointestinal diseases.

The main point of a meal after exercise is to supplement protein and carbon hydrate in time. It is recommended to eat about 30-60 minutes after the training.

4. Food to choose after exercise

Don’t eat foods high in calories and saturated fat. The protein supply of a normal diet is enough. You can eat some foods that you normally dare not eat, such as peanut butter, dried fruits, nuts and chocolate milk, but it does not mean that you can eat freely. The amount you eat should correspond to your training amount in order to lose weight.

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