For fitness people, to get a good fitness effect, not only need perseverance, but also need a reasonable fitness plan and a balanced diet principle. I believe everyone is familiar with the phrase "three points for training and seven points for eating". When we make up our minds to keep exercising, a good diet plan is particularly important. Here I'd like to share with you some knowledge about fitness and diet. I hope everyone can get a good figure as soon as possible!

1. Does it matter if you eat sugar before training?

Eating sugar an hour before our fitness will not affect the effect of fitness, so most people can supplement sugar before starting training to enhance their physical strength. However, some people are sensitive to sugar, and it is easy to have rebound hypoglycemia by supplementing sugar before fitness. So don't eat sugar before exercise 15-45 minutes, and supplement it immediately after training, so there will be no rebound hypoglycemia reaction. Also, don't eat simple carbohydrate foods with fast digestion and absorption before training, but eat carbohydrate foods with slow digestion and absorption, such as oats and whole wheat flour products.

2. How to reduce body fat while increasing muscle mass?

It is difficult for the body to increase muscle mass and reduce body fat at the same time. Because gaining muscle requires calories, it is difficult to ensure the calories needed for muscle growth if calorie supplementation is restricted to reduce body fat. Moreover, in the case of limiting calorie supplement, the body will break down muscle tissue to provide energy.

(1), the speed of fat reduction is slow, and the heat supplement can't be suddenly reduced greatly. Strength training is needed to prevent muscle volume from decreasing.

(2) Eat less and eat more meals, increase the number of meals, and take protein in each meal to ensure the sustained and stable supply of amino acids and energy substances to the body.

3. What kind of drink is appropriate after fitness?

You should drink a drink containing a small amount of sodium salt to promote water storage, and you can also eat food containing sodium salt before training. How much we should drink depends on how much we sweat in training. Just weigh yourself before and after training.

4. What can I eat after practice to promote my recovery?

After a moderate-intensity training, don't worry about whether you can quickly replenish nutrients to your body, because the nutritional reserves in your muscles are not exhausted at this time. However, if the nutrient reserves in muscles will be exhausted during the training after intensive training, then carbohydrate, water, sodium salt and protein should be supplemented as soon as possible at this time, especially when another training is needed within 6 hours.

Therefore, it is generally recommended to give our bodies a lot of liquid food after training, and it is better to eat some foods rich in carbohydrates and other nutrients. Sports drinks, like water and fruit juice, include fruits and vegetables with more water, as well as foods rich in carbohydrates such as noodles, rice, bread and yogurt. Some foods rich in potassium such as potatoes, bananas, oranges, orange juice, raisins, etc. Excessive body heat consumption will also make you feel tired, so you should also eat more foods rich in protein, such as tofu, lean meat, fish and eggs. Vitamins B and C help to promote human metabolism, and you can also eat foods rich in vitamins B and C to eliminate fatigue. Water contains a lot of oxygen, which can quickly relieve the fatigue caused by the body;