Do you complain that you can’t have a good figure like a Victoria’s Secret supermodel? Have you ever thought that maybe it’s because you don’t know how to eat? You must know that a good fitness meal can make your body look better during exercise. At its best, your nutrition can keep up with the calories you consume. How to eat before working out. In this issue, let us customize a high-quality fitness meal for you.

Whose cards do Victoria’s Secret supermodels turn over before working out?

Victoria’s Secret supermodels are all fitness fanatics. If they don’t work hard, they won’t be the best in the world. figure. See which food they can't live without before devil training!

Banana

Invigorates the body during exercise

Miranda Kerr

Why do people who love sports like it? Eat a banana? Because it can really give your body a boost of blood. Miranda Kerr eats a banana before every exercise, or uses a blender to DIY a cup of banana yogurt. Bananas are rich in tryptophan, which can stimulate nerve excitability. The rich sugar can be quickly converted into glucose and absorbed by the body, reducing the fatigue caused by exercise.

Salmon

The most powerful helper for fat loss and muscle gain

Candice Swanepoel

Loves all kinds of sports Victoria's Secret supermodel Candice Swanepoel likes to mix salmon with raw food salad before working out, so she can get enough high protein without adding fat. Salmon is a well-known helper in losing fat and building muscle. It is rich in omega-3, which can help muscle remodeling and repair after exercise. It is also a must-have food for many athletes.

Nut nuts

Enhance satiety during exercise

Alessandro Ambrosio

The famous Victoria’s Secret supermodel Alessandro Ambrosio once said in an interview: "I often carry a bag of nut snacks such as walnuts, almonds, and pine cones with me, and eat a small bag half an hour before training, because these nuts are rich in protein and can It makes me feel full but not full during exercise, and it also gives me enough energy to jump and run.”

Avocado

High-intensity exercise. The power bank of the time

Adriana Lima

Avocado is known as the super power bank for athletes. Adriana, the Victoria’s Secret supermodel who loves aerobic boxing ·Lima always eats raw avocado salad before high-intensity exercise. A medium-sized avocado (about 142 grams) contains 226 calories and about 3 grams of protein and 18 grams of fiber. It contains the largest fiber content in the fruit world. One avocado is equivalent to 4 pears and 3 energy bars.

Fitness meal = open to eating? Wrong

You must know that eating right before and after exercise will get twice the result with half the effort, but eating wrong will be counterproductive. It is best not to touch these foods during exercise.

Carbonated drinks

Although carbonated drinks can bring temporary thirst quenching to the body, do not drink carbonated drinks before and during exercise, regardless of their lack of nutritional value and High calories aside, drinking too many carbonated drinks can easily cause stomachaches, burping, etc. during exercise.

Heavy-flavored foods

Although many people are big fans of spicy foods, spicy and minty foods are not suitable before doing strenuous exercise. Because these foods will stimulate the stomach to secrete a large amount of gastric acid, and gastric acid refluxes into the esophagus during exercise, which can easily cause a burning sensation in the vagina, leading to symptoms such as nausea and vomiting.

Strongly acidic foods

After physical exercise, people will feel muscle and joint soreness. This is because the sugar, fat and protein in the body are decomposed in large quantities. During the decomposition process, Produce acidic substances such as lactic acid and phosphoric acid. These acidic substances stimulate human tissues and organs. At this time, if you simply eat meat, egg yolks, cheese, etc. with strong acidic substances, the body fluids will become more acidic, which is not conducive to the relief of fatigue.

Chewing gum

Many people like to chew gum before and during exercise, which is also harmful to the body during exercise. First of all, chewing gum will cause a large amount of air to enter the body, which can easily cause a burning sensation in the stomach, resulting in belching and even pungent stomach pain. Secondly, chewing gum during exercise is not conducive to oral and nasal breathing and goes against the principle of safe exercise.

30% practice and 70% eating customized excellent fitness meals

How should you eat fitness meals to keep your body in the best condition? Fitness Chef, a popular fitness and diet designer on the Internet, teaches you the best way to customize your diet.

If your fitness schedule is

AM7:00~9:00

Breakfast matching principle:

Carbohydrate staple food + protein ( Meat protein/non-meat protein) + good fats + fruits and vegetables.

1. Carbohydrate staple food: Try to choose low-GI, low-calorie grain and root foods, such as quinoa, brown rice, corn, sweet potato, purple potato, pasta, buckwheat (noodles), oats (pure) , whole wheat bread, etc. (there is an ingredient list at the back).

2. Protein: If you are going to work out, protein intake is definitely indispensable. You can choose a variety of meats (lean meats, such as chicken breast, beef, fish, shrimp, lean pork), etc. , eggs, dairy products and beans are also high-quality protein sources.

3. Good fats: Fitness also requires the intake of high-quality fats. High-quality fat sources such as cooking oil (olive oil, coconut oil, flaxseed oil, rapeseed oil) and various nuts; and when You absorb good fats in breakfast, and you can spend the whole day digesting it, so you don’t have to be mentally burdened. You can put appropriate cooking oils in when cooking food. They can also adjust the taste of food and keep you full of energy. A full day starts with delicious food.

4. Fruits and vegetables: Most vegetables are low in calories and have low GI value, so you can eat more vegetables for breakfast, and vegetables are rich in vitamins, minerals and dietary fiber. You can also eat more fruits of all kinds, but eating more definitely does not mean that you can use fruits as a meal replacement.

If your fitness schedule is

PM7:00~9:00

Principles for dinner matching:

A small amount of carbohydrate staple food + More protein + more vegetables + a small amount of low-sugar fruit or no fruit.

1. Carbohydrate staple food: If you eat around six o'clock and go to bed around eleven o'clock, then the digestion time is 5 hours (this does not mean that people stop digesting after falling asleep, the human body enters sleep After sleeping, metabolism will decrease, but some people with relatively developed muscles still have relatively strong metabolism after sleeping). Even so, it is best not to abandon staple food, because dietary fiber can provide a feeling of satiety and enhance your appetite. The effect of exercise, and supplementing carbohydrates can promote your recovery after exercise.

2. Protein: You can choose to eat a piece of chicken breast, or a piece of steak + a little sweet potato + some vegetables; protein consumes more calories during the digestion process than carbohydrate staple food, and protein It also provides a good feeling of satiety.

3. Fruits and vegetables: Regarding vegetables, you can eat as much as you want. Although this sentence is a bit extreme, it shows that eating more vegetables is not a big problem. If you are afraid of being hungry at night, you are also afraid of overeating. If you have more calories, you can appropriately increase the amount of vegetables; for fruits, try to eat as little as possible after 6:30, and try to avoid grapes, sugar cane, etc. You can eat some grapefruit, etc., but the amount should be less, less, less!

Low-calorie dressings reduce calories in salads

An excellent fitness salad is indispensable without the help of these dressings, and each of them is a low-calorie expert, bringing deliciousness without sacrificing food. Will increase the burden of fat.

Guanli Herb Salad Sauce

The taste is sour with lemon and vinegar, but it also has the fragrance of herbs. The vegetable and chicken salad tastes great! 170KJ per 100mL, fat 0

Flag Brand Mustard Sauce

It is different from Japanese mustard sauce. It is neither spicy nor irritating. It also tastes a little sour, but when cooked There is no conflict between salad and sandwich. The most important thing is that its calories, fat and carbohydrates are all 0

Lee Kum Kee Oyster Sauce

The fat per 12g24KJ is 0. When soup vegetables Pour on this oyster sauce and the vegetables will instantly become delicious.

Online fitness meals can be delivered to your home with one click

If you are not good at matching diet and nutrition, you can order these scientifically proportioned fitness meals online and have them delivered to your home!

Better Body Manager

A set of low-calorie slimming recipes that control calories and body metabolism through scientific and reasonable food intake.

InvigrYue Type

For precise quantification of calorie supply and nutrient ratio, it can also customize a personal diet plan based on the user's prescription in the nutrition center.

Yibody Healthy Meal

A very considerate fitness food butler, he can obviously be good at appearance, but he must be delicious and nutritious!

Only if you know how to practice can you eat the beautiful fitness meals

When it comes to fitness, people tend to focus on training rather than eating, but this time we interviewed The two beauties here are not only good at training but also good at eating. Let’s see how they DIY rich and scientific fitness meals for themselves.

Building a meal pyramid for fitness meals

Estee Lauder, TomFord China Public Relations Director Wu Ji

During the busy hours from Monday to Friday, the evening meal is often packed with New York and New York restaurants. Therefore, I would take a one-hour lunch break at noon, engage in personal training, run, or do yoga. Then I would quickly wash up and return to the office. I would work hard until eight or nine o'clock and still be energetic.

Such an unusual time arrangement is naturally not the rhythm of three meals a day. Follow the personal trainer’s instructions, eat small meals frequently, and put nutrition first. I divide my breakfast into two meals, and eat the second meal an hour and a half before exercise. Before exercising and eating the next meal, I will carry high-energy foods such as bananas, chicken breasts or beef with me. When I feel that the energy is insufficient, I will add a little more.

After developing the habit of exercise, you will naturally pay more attention to your diet. I will build a meal pyramid structure for myself, with vegetables at the bottom of the pyramid, followed by whole grains and protein, fruits and nuts. It is difficult to give up animal fats and sugars, but try to eat as little meat as possible for dinner, no fruits after 6 pm, and turn off the dessert channel after 11 am. Although I work out very diligently, I never take protein powder, steroids and other fitness supplements for fear of increasing the burden on my kidneys. The only additions are vitamins, calcium tablets and enzymes, plus blueberry extract to resist oxidation and supplement eye nutrition. I take green juice with me when I travel to prevent fiber deficiency.

I need to remind you that I usually consume half of the nutritional supplements purchased from overseas. For one thing, dietary supplements are always better than medicinal supplements. Secondly, since our body weight is half that of foreigners, it is always safer to reduce the dose by half.

Usana Vitamins

(In the United States, they can help consumers with physical examinations, and then match appropriate products and dosages according to the consumer's physical condition)

Ito Sono Ao Juice

A combination of detox juice and light salad

Shen Li, Vice President of Marketing of Heyjuice

My favorite thing these days is flow yoga, and I will ask him to do it every morning at nine o'clock. A personal trainer will come to your home and practice for an hour. This is a relatively fast-paced and muscle-building school in the field of yoga. It is not as soothing as other yogas. Every time I finish practicing, I am sweating profusely, every pore is opened from the inside out, and my mind is extremely clear, which can be said to be "refreshing".

Every other Sunday, I will fast on this day and drink six bottles of detoxifying juice without eating. On that day, I will do three hours of flow yoga and drink one bottle an hour during the practice. Bottle, drink No. 1 to 3. In the afternoon, I drank from 4 to 6. This kind of exercise + juice detoxification method can give your body a detoxification restart. The skin will be more transparent and the gastrointestinal environment will be cleaner. Every time you finish it, your whole body will feel relaxed and happy.

If I don’t choose to fast on this day, after practicing flow yoga, I will make myself a relatively nutritious light salad, including vegetables, pre-baked salmon, croutons, avocado, and sprinkle Serve with your own homemade mayonnaise, which is delicious and healthy, and can replenish energy throughout the morning.

Flow yoga is a type of yoga that focuses on stretching, strength, flexibility, endurance, balance, and concentration. The connection between its postures gives people a sense of cohesion, so it is called "flow yoga". Flow yoga emphasizes the harmony of movement and breathing. Each movement must be stayed for a longer period of time to carefully appreciate the body's feelings.