One starch-rich main dish per day (macaroni, rice, potatoes) Each meal should have dried bread, bread, or other cereals; 2 to 3 fruits per day. Sweets and sweet drinks need to be replenished when exercise is prolonged.
2, may wish to drink a cup of honey water before morning exercise
Morning exercise should not be eaten before, the elderly can drink a cup of honey water to provide energy. Middle-aged people and young people, you can get up in the morning to eat some fruit, how much to provide some energy, and then go to exercise.
After Morning Exercise The calories in the food of morning exercisers should be a little higher, as the calories they consume need to be supplemented by food.
Elderly
It is not advisable to supplement too much protein, eggs to eat 1 to 2, for high blood fat, high cholesterol elderly, eat an egg yolk on the line, carbohydrates should not be too much intake of 1 to 2 two is enough, it is best to eat more miscellaneous grains, such as whole grain buns, a cup of soybean milk or a bowl of millet porridge. Breakfast must have vegetables, fruit can be used as a meal. Middle-aged people and young people
Because they still have to go to work, coupled with the physical exertion of the morning exercise, breakfast should be plentiful. More intake of protein foods, eggs 1 ~ 2, chicken legs, lean meat can be appropriate to eat a little, some mixed grain buns or whole wheat bread can also be appropriate to eat a little, in addition to adding a vegetable, a cup of milk, to provide the body with the necessary energy.
3, 1 hour before the movement to eat
For people who participate in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive disorders caused by physical activity. Likewise, avoid foods that are difficult to digest, such as juicy dishes and fried foods. Ideally, three daily meals and small snacks will enable the organism to replenish nutrients at regular intervals.
4, according to the length of the exercise time to drink more than 500cc of warm water
Blood circulation speed will be accelerated in the body in the exercise, even if the stomach feels hungry, but do not eat immediately, so as to avoid the blood flow quickly to the gastrointestinal tract, affecting the rate of fat burning. The body is prone to lose a lot of water and electrolytes during exercise, so if you don't add water at the right time, you're likely to get dehydrated and jeopardize your health.
So, every 10-15 minutes to replenish water is necessary, the best choice is warm water, in order to let the hot body quickly absorb the lack of water, do not drink ice water, hinder the body's calorie metabolic rate.
5, a cup of sugar-free coffee before exercise
In addition, there are studies that point out that the right amount of caffeine can also enhance the fat burning rate, if you can drink a cup of sugar-free, no creamer coffee before exercise, for the lowering of body fat is also helpful. However, people who are prone to palpitations and insomnia are advised not to drink coffee to avoid discomfort.
6, moderate supplement carbohydrates
While in the process of slimming, calorie control is certainly important, but do not think that starvation exercise will make you thinner, due to the exercise will consume the body's calories and water, if the fasting exercise, on the contrary, it will let the psychological role of compensation, but after the exercise to eat more. Therefore, if it is not 1-1.5 hours after the meal after exercise, it is best to 1 hour before exercise, supplement the right amount of carbohydrates, such as high-fiber cookies, yogurt, fresh fruit and other easily digestible foods, in addition to avoiding the discomfort of excessive drop in blood sugar after exercise, but also increase the durability of the movement and reduce the fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink low sugar drinks, such as honey water or low sugar soy milk.
7, eat a small amount of high-fiber food after exercise
1 hour after exercise, you can drink a moderate amount of water to replenish the excessive loss of water, but also to reduce hunger. To be more than 1 hour after exercise, such as still feel hungry, and then a small amount of whole grain food, can effectively help the body burn fat, so that your slimming effect is more significant. If you want to increase the cellular metabolic rate, it is recommended that you can supplement foods containing collagen, such as fresh milk, eggs, and fish skin.
8, do not drink caffeinated beverages after exercise
After exercise, avoid drinking caffeinated beverages, such as coffee, soda, and tea, because caffeine also has a diuretic effect, which will make your body water supplementation is insufficient. Although soda can also provide water and carbohydrates, it is not a suitable post-exercise drink and should be avoided by adults and children!
9, eat some alkaline food after exercise
Experts suggest that after exercise, people should eat more alkaline-rich foods, such as fruits, vegetables, soy products, etc., in order to help maintain the basic balance of acidity in the body, to maintain the body's health, and as soon as possible to eliminate fatigue brought about by exercise.
A pathologist in the United States pointed out after a long period of research, only body fluids are weakly alkaline, in order to maintain human health. Normal human body fluids are weakly alkaline, people in the physical exercise, feel muscles, joints and mental fatigue, the main reason is that the body's sugar, fat and protein is a large number of decomposition, in the process of decomposition, the production of lactic acid, phosphoric acid and other acidic substances.
These acidic substances stimulate the body's tissues and organs, making people feel sore muscles, joints and mental fatigue. And at this time, if you simply eat acid-rich meat, eggs, fish, etc., will make the body fluid more acidic, is not conducive to fatigue lifting. And the consumption of vegetables, sweet potatoes, oranges and apples and other fruits, due to their alkali-forming effect, can eliminate excess acid in the body, reduce the acidity of the urine, increase the solubility of uric acid, can reduce the acid in the bladder to form stones possible.
10, one hour after exercise and then eat
After exercise about one hour after eating, after exercise is more likely to accept a variety of drinks or fluid food, and at the same time can replenish water, if the exercise two hours after not eat a meal, you can eat solid food to supplement carbohydrates and protein. For example, three fruits (apples, oranges, etc.), two fruits and a cup of milk, 500ml of pure fruit juice, two fruits and a yogurt, two slices of bread with a little jam and a cup of milk.