For most fitness friends, you may know what to eat and lose weight, but exercise diet has never been so simple for three meals a day. For people with different sports, the time of eating is also a point worth paying attention to. Otherwise, not only can you get twice the result with half the effort, but you will often get twice the result. First of all, you have to distinguish your purpose of exercise.
How to eat aerobic exercise?
In general, most people run, or do aerobic exercise to lose weight or keep fit, so the time to eat is relatively simple.
1. 1 to 2 hours before exercise
Before running aerobic training such as running weight loss or cycling, it is recommended that you start eating 1 to 2 hours after the start of exercise. If you want to lose weight more clearly, then the best way is to take in half of the estimated calories.
And eating in advance can also help you reduce the burden on your stomach during aerobic exercise such as running, and avoid problems caused by diet such as stomach cramps.
If it has been several hours before the aerobic exercise, it is recommended that you add a little bit of easy-to-digest snacks and fruits such as yogurt, apples or bananas 60 minutes before the start of the exercise. Avoid hypoglycemia during exercise.
Do not ignore the hydration problem. It is recommended to replenish 400 ml 1 to 2 hours before exercise. This way, when you are exercising, you will not be short of water.
2. 1 hour after exercise
If you have a few hours after the end of the exercise, it is recommended that you first hydrate after the exercise, and then eat a small amount of snacks such as yogurt, bananas or sliced ​​bread.
If the meal is immediately after the end of the exercise, then in addition to immediately hydrating, it is recommended to enter the meal 1 hour after the end of the exercise. The light can be light, and according to your needs, consider the amount of food as appropriate.
How to eat anaerobic exercise?
For you to gain muscle and block, the diet time can not be ignored.
1. Adding meals half an hour before exercise
If you want to do muscle training, sculpt muscle lines for strength training. Then it is recommended to give yourself a meal 30 minutes before the training.
The best way is to drink a protein powder drink, or add some carbohydrates, which will make your subsequent strength training more effective.
2. Take a meal 1 hour after exercise
After special muscle training, the body needs the proteins and carbohydrates that can be quickly absorbed.
Because the demand for protein reaches a peak during 30 to 90 minutes after strength training, supplementation of protein is best at this time, but after exercise, the acidity of the human body is greater than alkaline. If the meat protein is added immediately, the body may be aggravated. Sore.
Therefore, do not eat meat immediately after training, at least 20 minutes before eating.
If necessary, 20 minutes after the end of the training, you can properly add protein powder, glucose, or you can add multiple proteins and bananas, and then eat the meal.
　　 Note: Do not ignore hydration before, during, or after exercise.
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