No matter what kind of exercise you do, the way and method of filling fuel (eating) is also a science. There are great differences between people. The food suitable for everyone is different. For example, some people are easy to eat milk. It’s not necessarily diarrhea (lactose intolerance) or someone having a seafood or peanut allergy, etc.
Therefore, you should pay attention to your diet during training, and record the differences in the food you eat before, during, and after training, and what the effects are.
Suppose you eat a bar of chocolate as an energy preparation before exercising today, but find that you feel weak during the exercise. Then you may need to check the ingredients of the chocolate to see if there are any other additives that cause sugar index ( G.I.) is too high, affecting excessive insulin secretion, which in turn causes hypoglycemia and insufficient energy supply.
When choosing chocolate, pay attention to whether the ingredients contain too many additives
Or if you eat a loaf of bread to replenish energy during exercise, but find that your stomach is bloated after eating and you feel uncomfortable, then you should pay attention to whether this type of bread contains too much fat and oil, which may cause indigestion. .
Energy replenishment after exercise is the most important. If after training for a period of time, you find that there is no change in your body shape (such as no increase in muscle mass), you may need to pay attention to whether you are not supplementing enough protein, or even insufficient basic energy intake.
Moreover, the usual diet during training must be fixed.The body is used to it, and secondly, when it comes to competition, it knows how to adjust. (Know what kind of food can instantly replenish energy without side effects)
Further breakdown:
Before exercise, because you need to prepare for intense exercise, it is not suitable to eat too much food to avoid causing flatulence or indigestion. You should consume a small amount of starch or cereals, bread, steamed buns or porridge, etc., which are high in carbohydrates and The digestion speed is moderate, allowing you to continuously obtain energy during exercise.
During exercise, when the activity time is extended to more than 2 hours, the body's energy needs to be replenished. At this time, high-calorie foods are needed to quickly restore energy (which can prevent muscle breakdown). A pure Chocolate, a few wafer biscuits, or a cup of fitness drink are all acceptable. There is no need to worry about reducing the effect of weight loss. The key to affecting weight is the total intake throughout the day.
After exercise, activated muscle tissue continues to use energy and needs sufficient nutrients to repair the lost parts. In addition to increasing the supply of calories, it also provides muscle repair materials, protein. But don’t just eat meat because of this. Other minerals and lipids needed by the body are also important. Therefore, eat a generous meal after exercise, but remember to eat a balanced diet!
If you find it troublesome to prepare a variety of different foods before and during exercise, there is one food that is common to both stages, is very effective and cheap, and that isbananas!
The calories contained in bananas are equivalent to a bowl of white rice. They are rich in vitamins and minerals, which can help athletes prevent cramps and are less likely to cause indigestion. They are very suitable as a food to supplement energy during exercise!