For most fitness friends, you may know what to eat to lose weight and eat to gain muscle, but the sports diet has never been so simple.
If you want to see the impact after running fitness, before exercise, you must first distinguish your exercise purpose, and then open your mouth.
HOW TO EAT AEROBIC EXERCISE ?
Generally speaking, most people run or do aerobic exercise to lose weight or keep fit, so the eating time is relatively simple.
- 1 to 2 hours before exercise
Before aerobic training such as running weight loss or cycling, it recommended that you start eating 1 to 2 hours after the start of the exercise. If you want to lose weight more effectively, the best way is to consume half of your estimated calories.
And eating in advance will also allow you to reduce the burden on your stomach during aerobic exercise such as running, and avoid problems caused by diets such as stomach cramps.
If the main meal before aerobic exercise has passed a few hours, it recommended that you add a little bit of easily digestible snacks and fruits such as yogurt, apples, or bananas 60 minutes before the start of the exercise. Avoid hypoglycemia during use.
Do not ignore the problem of water replenishment; it recommended to replenish 400 ml of water 1 to 2 hours before exercise. In this way, when you exercise, your body will not be dehydrated.
2. 1 hour after exercise
If you are still a few hours away from the main meal after the exercise, it recommended that you first replenish the water after the workout, and then you can eat a small number of snacks such as yogurt, bananas or sliced bread.
If it is time for dinner immediately after the exercise, then in addition to replenishing water quickly, it is recommended to take dinner 1 hour after the end of the training. You can do it lightly, and consider the amount of food you want according to your needs
HOW TO EAT ANAEROBIC EXERCISE ?
For you who are doing muscle building and exercise, the diet time can not ignore.
1. Add meals half an hour before exercise
If you want to do muscle training, cut muscle lines for strength training. Then it is recommended to give yourself an extra meal 30 minutes before exercise. The best way is to drink a cup of protein powder drink. Besides can also add some carbohydrates, which can make your subsequent strength training more effective.
2.Eat a meal 1 hour after exercise
After specialized muscle training, the body needs proteins and carbohydrates that can be quickly absorbed. Because the demand for protein reaches its peak within 30 to 90 minutes after strength training, protein supplementation works best at this time. Still, the human body is more acidic than alkaline after exercise. If you supplement meat protein immediately at this time, it may aggravate the body Sore. Therefore, do not eat meat immediately after training, at least 20 minutes later. If conditions permit, protein powder, glucose, or multiple proteins and bananas can be added appropriately after 20 minutes of training.
NOTE : WHETHER BEFORE, DURING, OR AFTER EXERCISE, DO NOT IGNORE WATER REPLENISHMENT.