Exercise diet principles

Many sports are for fitness, weight loss, but the diet before and after exercise is also very important, but worried that eating too much will affect the effect of exercise.

1.Eat more fruit when preparing Every day a starchy entrees (pasta, rice, potatoes) should be dry bread meal, bread, or other cereals; every 2-3 fruits. In motion to extend the time needed to add sweets and sweet drinks. 2.1 hour before eating sport For people who participate in sports, there is only one word: Eat! But when you begin to exercise at least 1 hour before eating. This is to avoid physical activity and lead to digestive disorders. Similarly, to avoid eating hard to digest foods, such as succulent dish, deep-fried food. Ideally, the daily meals and snacks regularly timed so that the body can replenish nutrients. 3.According to the length of time moving over warm water to drink 500cc Body in motion will speed up blood circulation, even stomach feel hungry, but also must not eat right away, so the blood flow to the gastrointestinal tract quickly, affecting the rate of fat burning. Body movement easier because a lot of water and electrolyte loss, if not properly and timely supplement moisture, is likely to cause dehydration, endangering their health. Therefore, once every 10-15 minutes supplementary water is a must, the best option is warm water, hot body to make less rapid absorption of moisture, avoid drinking ice water, impede the body's metabolic rate of calories. 4.The amount of added carbohydrates Although the weight-loss process, the heat control is important, but do not think that games make you more hungry, lean, athletic meet burn calories and water, if fasting movement, but will make compensation for psychological effect, but after exercise eat more. Therefore, if not 1-1.5 hours after exercise after a meal, preferably 1 hour before exercise, add the right amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other easily digestible food, in addition to avoid blood sugar after exercise excessive decline symptoms, but also can increase the durability and reduced exercise after exercise fatigue and hunger. And if you still feel hungry before exercise can also drink sugar drinks, such as honey or sugar water, soy milk and so on. 5.Exercise after eating a small amount of high-fiber foods Within 1 hour after exercise, moderate drinking water can supplement excessive loss of moisture, can also reduce hunger. Be more than 1 hour after exercise, such as still feel hungry, then eat a small amount of whole grain foods, which can effectively help the body burn fat and make your weight-loss effect is more significant. 6.One hour before eating after exercise Approximately one hour after exercise after eating, after exercise easier to accept beverages or liquid food, but will also rehydrate after exercise two hours if not eat dinner, you can eat solid food added carbohydrates and proteins. For example, three fruits (apples, oranges, etc.), two fruits plus a glass of milk, 500ml pure fruit juice, two fruit plus a yogurt, two bag factory slices of bread with jam and a cup of milk, add a little more.