In the past three years, because of the new crown pneumonia epidemic in Taiwan, many people who originally owned exercise habitsMany people have also been forced to suspend or switch to home sports. Everyone can’t help but miss the thrill of shuttling on the court, running on the track, and sweating profusely in the gym. Back to the arms of the movement? Today, “PrimePlus Health Designer” brand nutritionist Evelyn will tell you how to eat before, during and after exercise is a smart choice, so that you can regain your confidence faster when you return to the sports field!
Things You Need to Know Before You Begin
First of all, I want to give you an idea, “Not all exercises require extra energy.” Sometimes you just walk for 15 minutes, or do sit-ups for 20 low-intensity exercises, and you may have completed them without panting. In fact, there is no need to add extra energy, because it is possible that the calories you eat will be more than the calories consumed during exercise if you are not careful, which will actually increase the burden on your body! Therefore, whether you need to supplement, what to supplement, and how much to supplement actually mainly depends on the intensity and time of your exercise, and it is not absolute!
How to eat before exercise?
According to a paper published by the American Academy of Nutrition and Dietetics (AND), the Canadian Dietitians Association (DC) and the American College of Sports Medicine (ACSM), pre-exercise nutrition serves several purposes:
．Adjust your body to the state of preparing for exercise (for example: originally performing fasting, you need to replenish enough energy before exercise to meet the needs of exercise)
．Avoiding Stomach Discomfort During Exercise
．Provides the nutrition you need while exercising
Pre-exercise supplements are mainly simple and easily absorbed sugars (carbohydrates)
Glycogen is an important source of nutrition for muscles. When we need to use a lot of muscles, the storage of glycogen in the body will be particularly important. We can think of the body as a car, and it needs enough fuel (glycogen) to keep it going. Therefore, taking enough sugar before exercising to fill up the fuel can improve the state and experience of exercise and reduce fatigue.
However, as mentioned above, not all sports require additional energy supplementation. Basically, if the low-intensity exercise lasts for more than 1 hour or the medium-to-high-intensity exercise, it needs to be supplemented!
．Supplementary principle: 1-2 hours for supplementation. Carbohydrate-based, supplemented by protein, the principle is small and easy to absorb. Supplement with well-absorbed fluids 30 minutes before exercise. The amount of supplementation depends on the amount of calories consumed by different sports.
．Small example: 1-2 hours: Steamed buns with eggs | 30 minutes: Juice
How to eat during exercise?
Supplementation during exercise focuses on supplementing water and electrolytes in small amounts and frequently
The purpose of supplementation during exercise is to replace lost body fluids. When we sweat, we also lose a lot of water and electrolytes. If not replenished, it will lead to dehydration, fatigue, and affect exercise endurance and performance.
．Replenishment principle: replenish 150-350 cc of water in 15-20 minutes. For low-intensity exercise or medium-to-high-intensity exercise that lasts for more than 1 hour, you can choose sports drinks containing electrolytes to supplement.
．Reminder: Stop and drink water consciously during exercise, and don’t wait until you “feel thirsty” before starting to replenish, because by then the body may have been dehydrated for a period of time, and various physiological functions in the body have also begun Affected ~ In addition, when sweating a lot, in addition to replenishing water, don’t forget to replenish electrolytes so as not to cause imbalance!
How to eat after exercise?
Grasp the gold after exercise for 30 minutes to supplement the golden ratio of sugar and protein to quickly restore muscle
After a period of exercise, the muscles will become fatigued, and the fuel (glycogen) mentioned above will also be exhausted. At this time, if the energy is not replenished immediately, it is easy to continue the fatigue and affect the next exercise performance. Therefore, the focus of post-exercise supplementation is to immediately replenish energy for the muscles. The faster the supplementation, the better the absorption effect and the better the muscle recovery ability. Supplement mainly carbohydrate-sourced food, combined with an appropriate amount of protein intake, many people think that in order to train muscles, they only need to supplement a large amount of protein, but in fact, lack of sufficient carbohydrates after exercise will lead to muscle loss! Therefore, supplementing the correct proportion of carbohydrates and protein at the correct time after exercise can help repair lost muscles and reduce fat accumulation.
．Supplementation principle: Within 30 minutes, supplement with carbohydrate: protein = 3:1 ratio, you can eat dinner or snacks, if it is snacks, the calories should be controlled at about 250-300 calories.
．Small examples: 1. Sweet potatoes with sugar-free or low-sugar soy milk, 2. Royal rice balls with tea eggs.
Do you want to ask…
1. Does exercise on an empty stomach increase fat burning?
In fact, this statement is not wrong, it can only be said that such a conclusion may not be perfect. Studies have shown that fasting exercise can indeed improve the utilization of body fat, but because there is not enough fuel (glycogen), it will greatly affect exercise performance and endurance, and it is impossible to achieve the expected exercise intensity. If the exercise continues for a period of time, it may cause the body Starting to break down muscle tissue to produce enough energy for exercise can lead to muscle loss. Therefore, it is generally not recommended to exercise on an empty stomach!
2. Eating and absorbing food after exercise makes it easier to gain weight?
Many people worry that eating at this time will make them easier to gain weight, but in fact it is the opposite. You don’t have to feel guilty about eating after exercising! Since the body is in a state of energy depletion after exercise, the calories eaten are mainly to help repair damaged muscles! As for whether you will gain weight, it depends on the amount of calories you eat. If you control it properly, it will not cause extra burden on your body, but if you are fat, it means that you really eat too much!
After reading today’s article, do you know more about the diet before, during and after exercise? Although there is no way for these supplementary principles to make everyone “head strong” like an Olympic athlete (after all, the diet control of each sport at the national level is different, it is very precise~), but they can be applied to most leisure sports Oh! Only by having the correct concept and correct dietary supplements can you achieve the best results when exercising, and you can get twice the result with half the effort! Taking advantage of the current exercise, you should try it too~
The Tokyo Olympics is coming to an end, and Evelyn is here to cheer for the Chinese team with everyone!