What to eat before and after fitness

What to eat before and after fitness

What to eat before and after fitness, most modern people have a sedentary experience, but life is in motion, we should always keep a certain amount of time for exercise, sports diet is also very conscientious, so we should eat before and after fitness?

What to eat after fitness before fitness 1

What to eat before exercise fitness

1. Bananas are rich in carbohydrates that can be quickly effective, while the supply of potassium to maintain muscle and nerve function, fitness before and after are suitable for eating. And if you want a quick protein boost at the same time, add a little peanut butter.

2. Oats contain fiber, which helps release carbohydrates into the bloodstream, and fiber can be satiating. If you don't like traditional oats, you can add some sliced fruit can add some flavor.

3. Yogurt is very easy to digest, which is ideal for those who are going to have a strenuous workout after work. You can also add some fruit, honey or oats.

4. Coffee helps us to produce more energy, slows down fatigue, and increases the rate of fat burning. It can also be used more unconsciously which means that caffeine can boost the effectiveness of the workout from the side. Drink a small cup of coffee with low-fat milk and remember not to add sugar or all the benefits of coffee are wasted.

5. Whole wheat bread is the best source of carbohydrates and, of course, it goes with almost any type of food. You can add any amount of honey, jam or sliced boiled eggs for protein.

6. Dried fruits are great for on-the-go eating, and this little snack can explode with energy. The healthy proteins and fats in dried fruits give a quick energy boost and drive away fatigue. But remember, nuts are high in fat, which means they take longer to digest, and eating too many can make you feel sleep-deprived and sluggish. So a few is enough, but don't eat them openly.

What to eat before and after a workout2

Exercise precautions

First, should you eat before exercise?

You should actually eat a little bit before exercise, which is related to the high and low glycemic index. The glycemic index can be raised by proper supplementation of food. People who work out regularly know that if the blood sugar is too low, it can lead to dizziness, general weakness, panic and other physical symptoms, so you should supplement food properly before working out.

Two, what should I eat before exercise?

It is recommended to eat some sugary and calorie-containing foods, such as bananas, bread and so on, which should be eaten half an hour to an hour before exercise. Because food has a digestive process, if you eat directly after going to exercise, may lead to gastrointestinal discomfort, so you should avoid eating and drinking immediately after exercise, especially can not be carried out on a full stomach immediately after exercise.

Three, how much should I eat before exercise?

In general, men can eat 2-3 slices of bread for fitness, and women only need 1-2 slices of bread. It should be noted that before the exercise, try not to eat some high-fiber food, because high-fiber food aggravates the burden of the intestines, not easy to digest. The best choice is a banana, bananas are high in sugar and can be quickly converted into glycogen for our body to exercise, and continue to replenish our energy.

Four, if you can't eat before exercise, what should you do?

If you really can't eat half an hour to an hour before exercise, and don't have enough time for your stomach to digest, our suggestion is to drink some watery sports supplements, such as sports drinks, protein powders, and so on, before practicing. You can also eat a small piece of chocolate, which can quickly provide the calories we need for exercise, or replace it with another sugar.

V. How long is appropriate to eat after exercise?

It is recommended to eat after an hour of rest after exercise, just after exercise, the body is still in a feverish and excited state, should be used for the digestive system to use the blood, a large portion of the blood are still circulating in the exercise system, this is only suitable for supplemental water, milk, sports supplements, to be completely cooled down after the body and then eat other foods, in order not to aggravate the burden on the digestive system. The only way to get the most out of this is to take water, milk, and sports supplements.

Sixth, what to eat an hour after the end of the exercise?

Should eat some low-sugar and low-fat food, especially for the need to lose fat for the crowd, should not choose fried, cake, barbecue and other food, more should choose high-fiber, satiety food, such as oatmeal, eggs, vegetables and other food to match. For people who need to build muscle, in addition to supplementing eggs and meat foods, you can add some extra protein supplements to make the exercise twice as effective.

What to eat before and after fitness 3

Three major preparations before practicing yoga.

First, understand their own physical fitness and health

Self-body check and psychological test, which is the most preliminary and safest test of their own body. Although yoga is suitable for everyone, the first step is to understand your own physical fitness and health, in order to complement each other to achieve their expected `improvement effect.

Especially if you have some shoulder or spine problems, it's best to discuss them with a professional doctor or yoga teacher, and don't rush to do something you can't physically do; a psychometric test is a way to analyze your own emotional problems and psychological barriers you often encounter. The first thing you need to do is to get a good understanding of what you're doing and how you're doing it, and how you're doing it.

What do you want to get out of yoga

Before exploring this millennia-old sport, ask yourself these questions: What do you think the philosophy of yoga is? What do you think yoga classes teach? What do you hope to gain from it? What types of teachers teach yoga? These questions are meant to help you find the answers to the questions you are not sure about before you start referring to yoga course materials, so that when you decide to start investing your time, energy, and money in the world of yoga, you will be able to fully grasp the essentials, as well as fully assist in balancing your physical and mental potential.

Three, set the goal

Before you determine the goal, you need to know that the goal is not to set you three months after the inversion of the action can be done, do not push yourself very tight, the goal is not have to succeed can not be ambitious, for their own goals to be close to their own body and mind, the goal is to see their own The goal is to see if your body and mind are better than they were before practicing yoga. In fact, it does not matter what kind of yoga center you choose, as long as the closer you are, the more you understand your needs, give yourself a score, really help your body and mind, progress, which is really suitable for your yoga.

Yoga is a full-body, glandular exercise that has no age limit and can be learned by anyone. But when practicing in a gym or at home, there are a few things to pay special attention to:

1. There are no special rules for the diet of the practitioner. You can fill half of your stomach with food, store a quarter of it in water, and keep the remaining quarter vacant, i.e., don't eat too much to avoid feeling heavy and lazy. Do not eat for an hour before or after practicing yoga, and try to avoid practicing for two hours after a meal.

2. Warming up is important. Do not do difficult movements at the beginning to avoid causing sports injuries. It is best to do some yoga warm-up movements first, step by step, to avoid the body being shocked.

3, practice mood as relaxed as possible. Allow the body a little bit of pain, but do not over-exert yourself or force to do the action.

4. Don't laugh or talk during practice, and focus on your breathing. Keep breathing regularly and y, which helps the body to relax.

5. It is best to practice every day. Remember to lie down and rest after doing a full yoga pose.

6. It is advisable to practice in a peaceful, well-ventilated room. The indoor air should be fresh and free to inhale oxygen. You can also practice outdoors, but in a pleasant environment, such as a garden, and not in windy, cold or unclean, smoky air. Do not practice near furniture, fireplaces, or in any place that hinders practice to avoid accidents, especially when doing head and handstands, and do not practice under an electric fan.