Do not know sports diet principles and taboos
Friends who like sports need to pay more attention to the reasonable arrangement of sports diet, because if you do not pay attention to diet during and after the exercise, you will be harmed. Today, let's take a look at the principles and taboos of sports diet.
How to diet before, during and after exercise
Eat more fruit as you prepare. Eat a starch-enriched main course (macaroni, rice, and potatoes) every day. Have rusks, bread, or other cereals for each meal and eat two or three fruits a day. When the exercise time is extended, it is necessary to add sweets and sweet drinks.
You may wish to have a glass of honey water before morning exercise. Do not eat before the morning exercise, the elderly can drink a glass of honey water to get energy; middle-aged people and young people can eat some fruits in the morning, go to exercise.
Eat one hour before exercise. For those who participate in sports, there is only one word: Eat! But eat at least one hour before you start exercising to avoid digestive disorders caused by physical activity. At the same time, avoid eating hard-to-digest foods such as juicy vegetables, fried foods, etc.
According to the length of exercise, drink more than 500 ml of warm boiled water. In sports, the blood circulation speed will increase. Even if you feel hungry, you must not eat immediately, so as to prevent the rapid flow of blood into the gastrointestinal tract, affecting the rate of fat burning. Because the body is more likely to lose a lot of water and electrolytes during exercise, if it is not properly replenished with water, dehydration may occur and endanger the health of the body.
Do not eat more sweets after exercise
Some people think that eating sweets after exercise is good, in fact, this will consume a lot of vitamin B1 in the body, people feel tired, loss of appetite and so on.
As long as you have exercised, there will be such a feeling that you feel thirsty during the exercise. At this time, drinking plenty of water will irritate the stomach, but it is not right to endure. As long as you feel particularly thirsty, it means that your body is already in a state of water shortage. In the course of exercise, it is also possible to supplement water properly to prevent exhaustion. The replenishment method should be a small mouth to ease the pharynx. Each time the replenishment should not be too much, and the water should not be too cold, as long as it can relieve symptoms of thirst.
Studies have shown that 4 to 5 hours after a meal (ie, fasting) for moderate exercise, such as walking, dancing, jogging, aerobics, cycling, etc., help to lose weight.
Drinking sweet drinks, eating pastries and dried fruits, especially dried fruits and high-calorie foods that can be squeezed out of oil, can turn your hard-won weight loss into nothing. Therefore, in order to receive a lasting weight loss effect, in addition to exercising, it is also necessary to make reasonable adjustments from the diet.
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