First, the principle of healthy exercise diet
1, supplement nutrition
If you want to exercise, you must supplement enough nutrition, because your body is in a state of massive consumption during exercise. If there is not enough nutritional supplement, not only can you not exercise, but you may also overdraw all kinds of functions of your body and cause a burden to your body. Therefore, whether before or after exercise, we should supplement nutrition in time to ensure a balanced nutrition. Especially within two hours after exercise, it is the best time to supplement nutrition. To ensure the intake of protein, it is 65438+ 0.5g to 2g per kilogram, which varies from person to person. It is recommended to exercise practical protein powder, recommend eggs for meat, chicken breast and so on. And the light cooking method with less oil is the main method.
Step 2 control food intake
Many people will find that their food intake increases obviously after exercise, but at this time, they must control their food intake, which is mainly caused by the increase in energy consumption. If you blindly increase your food intake, it may increase the burden on the digestive tract, which is not conducive to nutrient absorption. It is best to keep seven points full all the time. If the increase in food intake is left unchecked, it will also lead to overnutrition and affect the effect of training and exercise.
3. Avoid the intake of refined carbohydrates.
Usually try to avoid refined rice flour, such as steamed bread and white bread, and don't eat cold noodles and hot and sour powder, which contain huge amounts of sugar. The refined rice flour is mainly endosperm, and the main component is starch. These refined carbohydrates have a high GI value, which will cause a large blood sugar load and a large amount of insulin secretion, thus leading to the accumulation of fat, which is not conducive to the stability of blood sugar and muscle growth, and muscle growth needs a sustained and stable energy supply.
Step 4 drink milk or yogurt
Milk and yogurt are rich in whey protein and carbohydrates needed by human body, which can promote the exercise effect very well, but it is best to choose skim milk and yogurt, which can effectively avoid excessive fat intake. People who want to gain muscle quickly can keep good habits and drink some milk and yogurt every day to supplement.
5. Eat more fruits and vegetables
You can eat more vegetables and fruits to supplement your body's nutrition during exercise. Vegetables and fruits contain a lot of dietary fiber, which will greatly promote the function of digestive system, help metabolize excess fat and promote the exercise effect.
6. Appropriate fat intake
Eat fat reasonably. You can eat a certain amount of fat in your usual diet. You can eat egg yolk (not limited to one). You must eat less oil after exercise. You can choose some healthy edible oils, such as olive oil and tea oil.
Second, what diet should exercise go with?
1, diet before exercise
It is recommended to eat digestible food 30 minutes before exercise to "recharge" the body; At the same time, it can also reduce fatigue and hunger after exercise, and avoid excessive blood sugar drop and compensatory overeating after exercise.
Best food choices: slowly absorbed carbohydrates such as oats, whole wheat bread, potatoes and sweet potatoes, and foods rich in high-quality protein such as yogurt and eggs.
Step 2 supplement during exercise
If the exercise time is less than 1 hour, as long as there is no discomfort, there is no need to replenish calories for the body; However, if it exceeds 1 hour, you need to add meals halfway to provide enough calories for your body to ensure the effect of exercise and maintain good metabolism.
Best food choices: carbohydrates, high-sugar fruits and energy bars that can be quickly supplied and absorbed. It is most important to replenish water during exercise. You should drink 150ml of water every 20 minutes, whether it is mineral water or light salt water.
3. Diet after exercise
Eating a meal within 45 minutes after exercise to gain muscle and reduce fat, and grasping this important "golden window period" 45 minutes after exercise, you can gain muscle and reduce fat. At this time, muscles can quickly receive nutritional supplements, consume and absorb, and complete muscle repair and growth without worrying about the transformation of nutrients into fat. Once you miss gold for 45 minutes, the speed of muscle repair and growth will be reduced by more than 50%. To make matters worse, most of the nutrients you eat will be converted into fat and stored.
Best food choice: easily absorbed high-quality protein such as eggs, fish, milk and foods rich in vitamins such as fresh fruits and vegetables.
Third, what should we pay attention to in sports diet?
1. During the period of reducing fat, the menu should focus on foods rich in vitamins and crude fiber as much as possible, which will help prevent constipation and be beneficial to the body.
2. It's not enough to lose weight only by controlling diet intake and improving diet structure. We also need adaptive exercise, and long-term aerobic exercise plus strength training is essential.
3, the child's nutritional development is very important, if it is not recommended to lose weight during growth and development. Because once you don't supplement enough nutrition, it will affect your growth and development, which is very important.
Expand small knowledge:
How to eat three meals for fitness?
1, breakfast
Breakfast is the first meal of the day, so you can't eat it without it, and you can't eat it at will. Pay attention to balanced and rich nutrition. Some people may think that you can't eat some carbohydrates during fat reduction, but in fact, you need rich carbohydrates to replenish energy in the morning. Just eat as little as possible. We can give priority to coarse grain bread. Two pieces of coarse grain bread, two kiwis or apples, oranges and a cup of hot milk. By the way, you can also choose some rich foods in protein for breakfast, such as boiled eggs and lean meat.
2. Lunch
Try to eat as much as possible for lunch, but don't be too full. The best time to eat is from noon 12 to 2 pm, and you can try to eat some vegetables and fish during this time. Business packages are not recommended in life. The business package is actually good from a nutritional point of view, but it is basically pork and chicken, and protein will be on the high side. In addition, cooking is oily and the energy intake will be high. Therefore, it is better to cook it yourself.
3. main meal
The best time for dinner is from 5 pm to 7 pm, because the body's metabolism is relatively fast during this time, and eating at this time can consume as many calories as possible. Try to choose some dishes with high quality protein and low fat. The main meal of dinner is fish and beans, and there is more food in protein. You might as well eat more hot dishes and stews, which can supplement the vitamins needed by the human body and is also the best choice for dinner.