After exercise, we need to pay attention to the front and back of exercise

summary

What do you eat after exercise? Drink juice and sports drinks. What about before exercise? What do you want to eat? How long do you exercise after eating? Do you know how to eat without getting fat? This often causes trouble for many people, because they are afraid that eating indiscriminately after exercise will make them fat, so do you often go hungry? Then we will introduce you how to eat properly before and after exercise! Let's have a look.

After exercise, we need to pay attention to the front and back of exercise

First: drink a cup of honey water before morning exercise - generally speaking, it is not suitable to eat before morning exercise. The elderly can drink a cup of honey water to provide energy. Middle aged and young people can eat some fruit first in the morning, provide some energy to some extent, and then go to exercise. After morning exercise, you need to supplement energy properly. People who do morning exercises should have more calories in their food, because the calories they consume need to be supplemented by food. Moreover, the elderly should not add too much protein, eggs to eat 1 ~ 2, for high blood fat, high cholesterol elderly, eat an egg yolk on the line, carbohydrate intake should not be too much, 1 ~ 2 liang is enough, it is best to eat more cereals such as whole wheat steamed bread, drink a cup of soy milk or a bowl of millet porridge. There must be vegetables and fruits for breakfast. The middle-aged and young people have to go to work, plus the physical consumption after morning exercise, so breakfast should be rich. Eat more protein food, 1-2 eggs, chicken legs, lean meat can be appropriate to eat, some cereals steamed bread or whole wheat bread can also be appropriate to eat, plus a portion of vegetables, a cup of milk, to provide the body with the necessary energy.

Second: get a corn cob before work-off-duty fitness. Office workers usually have few opportunities for outdoor sports. They like to go to the gym after work. It's almost time to eat at this time. They can supplement some carbohydrates, such as a corn cob or a glass of milk. But it's not suitable to eat too much before fitness, and strenuous exercise after overeating is not good for intestines and stomach. Friends who are losing weight should not eat too greasy food, steamed bread, rice and other carbohydrate foods must eat, but not more than 1 liang, half Liang is enough. Vegetables to eat cold, drink a bowl of cereal porridge, eat a piece of bread, intake of a small amount of protein, such as appropriate amount of steamed fish or a few pieces of beef.

Third: eat alkaline food after exercise - experts suggest that people should eat more alkaline food after exercise, such as fruits, vegetables and bean products, so as to maintain the basic balance of pH in the human body, maintain human health and eliminate fatigue caused by exercise as soon as possible. A pathologist in the United States pointed out after a long-term study that only when body fluids are weakly alkaline can we maintain human health. The body fluid of normal people is weakly alkaline. After physical exercise, people feel acid swelling of muscles and joints and mental fatigue. The main reason is that sugar, fat and protein in the body are decomposed in large quantities. In the process of decomposition, acid substances such as lactic acid and phosphoric acid are produced. These acidic substances stimulate human tissues and organs, make people feel muscle, joint acid swelling and mental fatigue. At this time, if you only eat meat, eggs, fish and so on, it will make the body fluid more acidic, which is not conducive to the relief of fatigue. Eating fruits such as vegetables, sweet potatoes, oranges and apples, due to their alkalization, can eliminate the excess acid in the body, reduce the acidity of urine, increase the solubility of uric acid, and reduce the possibility of acid forming stones in the bladder.

matters needing attention

After about an hour of exercise, you can eat. After exercise, you are more likely to accept all kinds of drinks or liquid food, and you can also supplement water. If you haven't eaten dinner two hours after exercise, you can eat solid food to supplement carbohydrate and protein. For example, three fruits (apples, oranges, etc.), two fruits with a glass of milk, 500ml pure juice, two fruits with a yogurt, two pieces of bread with a little jam and a glass of milk, etc.