best eating methods before and after exercise
People always ask: Editor, what should I eat before and after exercise? At this point, the editor usually responds: Haha, whatever makes you happy. However, as a friend of food lovers, oh no, a friend of runners, the editor cannot be so irresponsible. Exercise nutrition is a serious matter; how can it be just about being happy? In fact, there are 6 principles for exercise nutrition!
1. Don't think about replenishing energy
Always thinking about eating something to recharge after exercise? Break this habit. What to eat? How much to eat? It all depends on your workout plan.
For simple exercises within an hour, such as jogging or brisk walking, you basically don't need to recover your energy through diet. As long as you ensure you have enough water, not replenishing energy won't cause you any harm. Of course, if it's a high-intensity workout and your stomach is empty, you won't last long before feeling fatigued.
So, it's confirmed, don't always think about replenishing energy.
2. Keep it simple
What is the perfect exercise diet? Of course, it's the taste your body is most familiar with. Low-fat, low-fiber, high-protein foods can quickly replenish your energy without putting too much burden on your stomach.
3. Timing is crucial
When it comes to exercise nutrition, some say timing is everything. For example, before exercising, you need to eat something so that you don't feel anxious because of an empty stomach.
Under normal circumstances, eating more means your stomach needs more time to digest. Everyone's body is different, but as long as you're human, please solve your eating problem 30 minutes before exercising, or your stomach will definitely churn during the workout.
Within 20 minutes after exercise, you need to replenish some protein-rich snacks to repair your muscle tissue. Supplementing with carbohydrates can help you quickly restore energy.
If you do all these things right, your recovery time will be significantly shortened, making it easier for you to engage in your next workout.
4. Drink more water
Hydration is very important, not just for exercise but for daily life as well.
Water in your body helps regulate temperature, expel waste, ensure every joint is well-lubricated, and helps remove damaged and potentially inflamed cells. Proper hydration can also help control your appetite. This is very important because sometimes the body mistakes dehydration for hunger.
Although there is no specific water intake amount, fitness enthusiasts abroad follow the principle of 'daily water intake = (body weight x 50%) ounces.'
By the way, vegetables can also help you replenish water, and the antioxidants in vegetables can help repair muscles and boost immunity.
5. Maintain a balanced diet
This point doesn't need much explanation. Even if you're not trying to lose weight, you should reasonably control your diet structure. The calories you consume daily should come from 55% carbohydrates, 25% protein, and 15% to 20% unsaturated fats. (As for which foods contain these, there are plenty of resources online.)
But this doesn't mean you need to carry a calculator every day; it's just to give you a mental scale. Before eating, look at what's on your plate and then look at the love handles on your waist, and everything will become clear.
6. Get rid of junk food
Don't store so much food at home, especially snacks. Make your kitchen a clean kitchen.
Junk food is terrifying; behind the smiling facade of high-sugar, high-fat snacks lurks the sinister fat! The best way is to make them disappear from your home so that even if you want to commit a dietary crime, you can't!
If you really want to stock up on some food for emergencies, then try to store more fruits and vegetables. These not only taste good but also protect your heart health, stabilize your cholesterol and blood sugar levels. How great is that?