There are many people who will ask: what is a good time to work out? In fact, there really isn't much difference. But because our non-professional fitness people are affected by work, study and so on, so the general training time is in the evening or night.

While, the training of the day is not much affected by the time, but the diet will be different, due to the fitness in the five and a half to seven and a half of this time period is more people, so today we talk about how the diet should be arranged for this period of time to be reasonable, first of all, it can be roughly divided into three cases: eat before practice, eat after practice, and eat before practice + eat after practice.

1

Pre-practice eating

Generally in the case of more time will choose to eat before the practice, able to prepare the food at about 5 o'clock, such a way of eating relatively speaking, the range of choices will be relatively large, because this is the meal, from the time to go to bed is long, there is enough time to digest, don't have to worry about the burden of the stomach.

Matching principles:

Carbohydrate staples + protein (meat protein/non-meat protein) + beneficial fats + fruits and vegetables

-Carbohydrate staples: choose low-GI, low-calorie grains and roots food, such as quinoa, brown rice, corn, sweet potatoes, purple potatoes, spaghetti, buckwheat (pasta), oatmeal (pure), whole-wheat bread and so on

-Protein: meat can be choose lean meats, chicken breast, beef, fish and shrimp, or eggs, beans and dairy products

- Beneficial fats: working out isn't about staying away from fats, choose good quality fats like olive, coconut, flaxseed, canola oil, or nuts. (But it is recommended to put beneficial fats in breakfast and lunch, especially for those who are losing fat)

- Fruits and vegetables: most vegetables are low-calorie, low GI, and rich in vitamins, minerals and dietary fiber (you can eat fruits with a meal before 7:00 pm, but not as a substitute for dinner)

2

Post-practice food

Because basically all are at work at 5:00 or 6:00 pm, or have just gotten off work, so many people are post-practice eaters. , so many people eat after practicing. After work will go directly to the gym, after practicing to eat, or only eat fruit, yogurt, or even do not eat, which is not conducive to physical health and exercise effect.

Matching principle:

Small amount of carbohydrate staple food + more protein + more vegetables + a small amount of low-sugar fruits (or do not eat fruits)

-carbohydrate staple food: after the workout, at the earliest, 7:30 pm, the time available for digestion is shorter, it is easy to increase the burden on the stomach, so to reduce the intake.

-After the workout, you can eat a piece of chicken breast/a piece of steak + | a little sweet potato + some vegetables

-Fruits and vegetables: vegetables can be eaten more, not only have a sense of satiety, but also not easy to cause too many calories, but fruits as little as possible to eat or not to eat (especially grapes, sugarcane, etc.)

* Carbohydrates are conducive to promote the recovery, to enhance the effect of the training, and is rich in dietary fiber, which can The carbs are also rich in dietary fiber, which enhances the feeling of fullness.

*Protein not only enhances satiety, but also facilitates muscle growth and recovery.

3

Eat before practice and eat after practice

This is due to the fact that there may be a difference in time and other arrangements for various types of people, so this is a more flexible arrangement of the diet.

Eating before practice:

Eating within 0.5-1 hour before practice will give you more energy to train. You can simply eat some healthy snacks and fruits, like oatmeal cookies and bananas, while some whole grain bread or boiled eggs are also fine.

Eating after practice:

After training, you can follow the program of carbohydrate staples + protein + beneficial fats + fruits and vegetables, and reduce the amount of food.

This way of eating both before and after practice has two pairing schemes:

-Pre-practice, main meal (carb staple + protein + beneficial fats + fruits and vegetables), and a small amount of healthy snacks after practice.

- Small amount of healthy snacks before practice, main meal after practice.

Summary:

Read so much, not quite understand, feel how to eat can? In fact, simply put is the following points:

01?Be sure to move

No matter how to eat, do not move to say more is useless, so, no matter what kind of program must be moved, this is the premise.

02?Dinner ingredients selection

The following are some common, simple, nutritious, easy to operate cooking, and meet the fitness requirements for food low-calorie, low GI dinner ingredients, there is a need for partners can refer to:

Note: The note listed here are relatively low-calorie, dietary fiber-rich, satiating food.

Note: The content of calories and protein, etc. varies in different parts of the meat.

Note: Most vegetables are low GI foods

Note: Fruit is not recommended to eat fruit in the evening during fat loss

03?Matching program

As long as you know what you can eat for dinner, then you can match your fitness dinner according to your own preferences, tastes, and the following is a number of fitness professionals with the dinner, interested in can be referred to:

Shrimp and tofu + sweet potatoes + fruits

Mixed vegetables ribs brown rice + spinach and tomato soup

Cool broccoli + grilled shrimp mushrooms + boiled corn

Vegetable salad + fried chicken breast + yogurt tortilla chips

Steamed tofu chicken breast meatloaf + red beans and barley congee + fruits

Ps: In addition to eating a good dinner, you should also go to bed by 11:00 pm. Don't eat late-night snacks before going to bed, don't eat foods with high sugar content, especially fruits, and try to put fruits in the morning and in the morning.