Eat these foods before exercising

summary

National sports, national fitness has become an upsurge, in life, the appropriate exercise can enhance physical fitness, is very good for our health, and can also lose weight, diet is also very important in sports fitness, so fitness should eat what you know? Let's understand it together!

Eat these foods before exercising

First: key carbohydrates after exercise, it is very important to eat some carbohydrates which are rich in carbohydrates. Carbohydrates are the priority fuel source for physical activity, and also an essential part of athletes' training plan. Bread, rice, Cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the re storage of muscle fuel after exercise. Exercise and fitness must ensure adequate carbohydrates, so that we can better fitness, if you do not eat enough carbohydrates, it will be easier to fatigue. The exact amount of carbohydrate required depends on the individual's training and personal requirements. For athletes with a lot of training, the daily carbohydrate requirement is 6 to 10 grams per kilogram of body weight. For example, if a 60 kg athlete trains for two to four hours a day, he needs about 360 to 600 grams of carbohydrates a day.

Second: efficient water supplement drink in the process of exercise, we will lose a lot of water, this time water supplement is very important, to get good exercise effect, drink is essential. During high-intensity activity, the decrease of body fluid will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink before, during and after exercise as part of your exercise program. Develop the habit of drinking more, even on days when you don't exercise. In the fitness exercise, it's better to drink more efficient sports drinks. Water, sports drinks, fruit, vegetable juice or mineral water are good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition. Alcohol and caffeine can dehydrate the body, so they are not considered as drinks to replenish water.

Third, we need to pay attention to the reasonable arrangement of diet time. If you are going to participate in a running competition or other competitions, you should have a low-fat, high carbohydrate meal two or three hours before the competition. Eat foods you are familiar with and easy to digest. Fruit, yogurt, bagels, or a bowl of cereal are good choices. If you have food in your stomach during exercise, the blood will flow from the digestive tract to the muscles during exercise, resulting in stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you need to have enough energy stored up the day before to maintain 60 to 90 minutes of exercise. If you find it inconvenient to eat breakfast before you exercise early in the morning, you can have some carbohydrate rich snacks before you go to bed the night before. If you exercise later in the day and are more than four hours away from your last meal, you should have a snack 45 to 60 minutes before you start.

matters needing attention

Drink 400 ml to 600 ml of beverage 2 hours before exercise, and 150 ml to 350 ml every 15 to 20 minutes during exercise.