Don't eat anything before exercise. Exercise can keep us healthy and prevent many diseases. Be sure to do warm-up exercises before exercise. Some things can't be eaten, or you will feel uncomfortable during exercise. Let's take a look at what we can't eat before exercise.

What not to eat before exercise 1 1, what to eat before exercise?

Chocolate

During exercise, the human body will consume a lot of glycogen. Eating chocolate in moderation before exercise can increase glycogen storage in muscles, improve exercise ability and supplement sugar, thus maintaining blood sugar stability in the body, preventing hypoglycemia and helping to eliminate fatigue.

rolled oats

Oats are rich in dietary fiber and can be converted into carbohydrates after being eaten and absorbed. Oats are rich in vitamin B, which helps to convert carbohydrates into energy. Eating a cup of oatmeal half an hour before exercise helps to replenish energy.

banana

Bananas are a better choice before exercise. Rich in vitamins, sugars and other substances, it helps to replenish energy quickly. In addition, bananas contain more potassium, which helps to reduce the chance of exercise cramps. Plus bananas are easier to digest and absorb, and will not cause a big burden on the stomach.

yogurt

A cup of yogurt contains one-third of the calcium needed by the human body for one day, and also contains protein, which is easy to be digested and absorbed. Drinking a cup of yogurt before exercise helps to replenish energy.

apricot kernel

Eating a handful of almonds before exercise can quickly replenish nutrition and store energy for exercise. Similar foods include nuts, such as peanuts, hazelnuts, pine nuts and pistachios.

Whole Wheat Bread

Eating a piece of whole wheat bread before exercise can relieve hunger, provide energy effectively, and help to regulate the balance of carbohydrate, protein and fat in the body.

apple

Apple is known as "all-round healthy fruit", which is rich in organic acids, dietary fiber, vitamins, minerals, polyphenols, flavonoids and other nutrients. In addition, apple has moderate sugar content, which is very suitable for eating before exercise.

hot water

Before exercise, you need to replenish proper amount of water. Drinking proper amount of warm water half an hour before playing badminton can fully moisturize your body and replenish electrolyte deficiency and dehydration caused by excessive sweating in time.

A mixture of fruit and protein drinks.

Fruits and protein drinks contain carbohydrates and easily absorbed protein. You can mix protein drinks and fruits and eat them half an hour before exercise to ensure that exercise is full of energy and protein!

unpolished rice

Brown rice is rich in fiber. You can eat a small bowl of brown rice half an hour before exercise, which can ensure that you are energetic when playing basketball.

2. What can't you eat before exercise?

Carbonate Beverages

Don't drink a lot of carbonated drinks before exercise. Drinking too many carbonated drinks before exercise can easily lead to bloating, stomachache and burping.

Chewing gum

Chewing gum is not suitable before and during exercise. Chewing gum will make a lot of air enter the body, which will easily cause a burning sensation in the stomach, leading to belching and severe stomachache. Chewing gum during exercise is not conducive to oral and nasal breathing, which violates the principle of safe exercise.

Spicy food

Eating spicy food before exercise is not a wise thing, because it may cause heartburn. Other acidic foods such as tomato sauce, orange juice, coffee, alcohol, chocolate and soda water can also cause heartburn.

High protein diet

Although protein is an important fuel for our body, with it, we have enough strength to maintain normal metabolic function and exercise. But under normal circumstances, protein needs to digest slowly. If we exercise after eating high-protein food, it will bring a great burden to our stomach.

Cold vegetables

Don't eat raw vegetables, especially leafy vegetables, before exercise. In other words, you can't eat vegetable salad, pickles, cold salad and the like before exercise. Cool vegetables can lead to abdominal distension and exhaust, which is not convenient for exercise.

3. Dietary principles before exercise

Choose warm food before exercise.

If you want to speed up the metabolism of body fat, you can choose to eat some warm food one hour before exercise, which can effectively improve the basal metabolic rate of the body, such as carrots, onions, leeks, peppers, ginger, onions, garlic and peppers. However, if people with gastrointestinal discomfort, it is best not to eat too many irritating warm ingredients, such as pepper and pepper.

Supplement carbohydrates in moderation.

Although calorie control is very important in the process of losing weight, dieters should never think that fasting exercise will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate and eat more after exercise.

Eat some sugar foods properly before exercise.

Such as fruit, bread, rice, flour, etc., are easy to digest, provide sugar, and make exercise energetic. Among sugary foods, foods with low glycemic index digest sugar slowly, which can provide sugar for active muscles for a long time.

Correct hydration before exercise

The basic requirement of drinking water before exercise is not to feel thirsty before exercise. If you feel thirsty before exercise, it means that your body is slightly dehydrated before you start exercising. Adequate hydration of the body before exercise is of great significance for delaying dehydration caused by sweating. Generally speaking, drink 450-600 ml of water or sports drinks at least 4 hours before exercise. Drink 200-350ml of water10-15min before exercise.

4. How long is it appropriate to eat before exercise?

At least 30 minutes.

During exercise, blood will flow into the moving muscles, leaving less energy for digestion. Therefore, if you exercise immediately after eating before exercise, your body will have to cope with the digestive needs and digest food with energy, which will easily lead to excessive gastrointestinal burden, indigestion and gastrointestinal discomfort. Therefore, you should eat at least 30 minutes in advance. Of course, if you want to eat greasy, even fried, high-fat and other indigestible foods, you may need to eat 2-3 hours in advance.

What can't I eat before exercise? 2 1. Don't eat fruits and vegetables before running in the morning. The person you saw must be very strange. These foods are rich in nutrition. How can you not eat them? In fact, that's because these things are also rich in fiber, so it's best not to touch these foods before running, otherwise it may lead to stomach cramps or stomachaches.

You can't drink milk either. Don't be surprised, it's true. Don't think that drinking a glass of milk before running in the morning will refresh you, and it won't give you much energy, but it will make your stomach ache, and dairy products will consume your own energy and slow down your body's absorption of carbohydrates. So dairy products can't be drunk.

Finally, you can't eat greasy food and sweets in the morning run. This should not be surprising. This high-fat and high-calorie food will add more burden to your body. If you don't run in the morning, you will consume some fat. As a result, once you eat, you may not be able to exercise enough to consume the fat you eat, so pay attention, otherwise the morning run will be meaningless.