What should you eat before and after losing weight? Knowing the right foods to eat before and after exercise will help the sport to achieve the best weight loss.
What to eat before exercise?
1, choose warm food before exercise
If you want to speed up the metabolism of body fat, you can choose to eat warm foods one hour before exercise, you can effectively improve the body's basal metabolic rate, such as carrots, onions, leeks, peppers, ginger, Onion, garlic, pepper, etc., but if the gastrointestinal discomfort, it is best not to eat too much irritating hot ingredients, such as pepper, pepper and so on.
2, before the exercise to adequate carbohydrate supplements
Although calorie control is very important in the process of weight loss, dieters should never think that hungry exercise will make you leaner. Because exercise will consume heat and water in the body, if you exercise fast, you will have psychology. Compensation, but eat more after exercise. Therefore, if it is not exercise after 1-1.5 hours after a meal, it is best to supplement the amount of carbohydrates such as high-fiber biscuits, yogurt, fresh fruits and other easily digestible foods 1 hour before exercise, in addition to avoid blood glucose after exercise. Excessively decreased symptoms of discomfort can also increase the duration of exercise and reduce fatigue and hunger after exercise. And if you still feel hungry before exercise, you can drink low-sugar drinks, such as honey water or low-sugar soy milk.
Recommended: the best food before exercise
Low fat yogurt, banana
Skim milk and fruit
Chicken sandwich made with wholemeal bread
After the eggs are cooked, remove the yolks and mashed potatoes
Half sweet potato, low-fat yogurt
Experts believe that after exercise, breathing, heart rate, body temperature, etc. return to normal, it is also very important to add a little food. After exercise, your body is like a sponge, and it is urgent to get nutrition from food to supplement energy and restore strength. At the same time, experts also recommend that after exercise, it is best to eat some carbohydrates, with a small amount of protein and the right amount of fat. However, you should eat as little as possible, such as high-fat and high-calorie foods such as nuts and full-fat cheese.
What to eat after exercise?
1, pay attention to intake of sufficient water after exercise
After exercise, it is easy for dieters to feel hungry. At this time, they should be careful not to eat immediately. At least one hour after eating, they will not eat until the rapid flow of blood in the body rushes into the gastrointestinal tract. Absorb or cause symptoms of discomfort, and the body will not absorb the nutrients eaten quickly.
2. Take a small amount of high-fiber food after exercise
Dieters can drink some boiled water in an appropriate amount within one hour after exercise to supplement excessive water loss due to exercise and also reduce hunger. If you still feel hungry for more than 1 hour after exercising, eating small amounts of whole grains will help your body burn fat and make your weight loss more pronounced. If you want to increase the cell's metabolic rate, it is recommended that you can supplement collagen-containing foods such as fresh milk, eggs, and fish skin.
Recommended: how to supplement after exercise
Whole wheat toast, one or two poached eggs
Coarse grains with fried chicken and vegetables (try bell pepper, zucchini, and carrots)
Whole grain cereal or oatmeal with skim milk and fruit (eg banana)
Of course, the right food combination is not enough - you need to keep enough moisture in your exercise. Do not wait until you are thirsty to drink water, but you should always add water. Club fitness trainers generally require customers
Two hours before exercise, drink at least 450 ml of water and drink 175 to 350 ml every 15-20 minutes during exercise.
Extended reading: Question about sports weight loss diet
Can you exercise on an empty stomach?
Exercises such as yoga can be performed before meals, and fasting does not hinder the effect of exercise. More intense exercise can also be performed before meals. Even studies have shown that high-intensity exercise before meals can bring about more muscle breakdown and lipolysis. This decomposition will stimulate the body to re-synthesis protein, which is more conducive to the formation of muscles, and even helps to secrete more growth hormone. This delays aging.
However, if you have just started exercising, you have poor physical fitness, or you already have a feeling of hunger, it is best not to perform high-intensity exercises to prevent excessive blood sugar or stomach discomfort. People with hypertension, diabetes, and stomach problems should pay special attention.
How long does it take to eat after exercise?
After strenuous exercise, it is best to relax and rest for 1 hour before eating, at least 40 minutes apart. This is because in the case of blood supply mainly muscles, gastrointestinal function is weak, digestion and absorption capacity is low, at this time a large number of meals easily lead to discomfort, and even increase the risk of gastrointestinal diseases.
Some friends also asked whether eating right after exercise would increase weight. Eating a lot of protein-rich food within an hour after exercise is helpful for stimulating muscle synthesis. However, most people who exercise for weight control do not need to synthesize large muscle masses, so it is not necessary to eat immediately or to rest for a while.
Do you need to eat a lot of protein after exercise?
If you do not want to participate in bodybuilding competitions, you don’t have to eat seven or eight eggs each day, and you don’t need protein powder to increase protein supply. In fact, too much protein is a heavy burden on the kidneys, even harmful. The supply of protein for a normal diet is sufficient, but it is not recommended to eat only fruits and vegetables and coarse grains.
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