Eat before fitness
Eat high-fiber biscuits, yogurt, raisins, or fresh fruit 1 to 2 hours before exercise. This will make you more energetic when exercising.
If you are about to participate in a running race or other competition, eat a low-fat, high-carbohydrate meal two to three hours before the event. Eat foods that are familiar to you and easy to digest. Fruit, yogurt, bagels, or a bowl of cereal are all good choices.
If you have food in your stomach during exercise, blood is diverted from your digestive tract to your exercising muscles, causing stomach cramps and a feeling of stagnation. If you exercise on an empty stomach in the morning, you need to have enough energy reserves from the day before to sustain 60 to 90 minutes of exercise. If you find it inconvenient to eat breakfast before exercising early in the morning, try having a carbohydrate-rich snack before going to bed the night before.
If you are exercising later in the day and it has been more than 4 hours since your last meal, have a snack 45 to 60 minutes before starting your workout. Your food choices and preferences may vary depending on when you exercise, the sport you play, and the intensity of your exercise. You'll quickly learn which food combinations work best for you.
Eating after fitness
Many people think that physical exertion is too great after exercise, and they often like to eat a big meal of chicken, duck, fish, or meat to replenish their body and restore their physical strength. However, on the contrary, instead of receiving the effect of eliminating fatigue, some people feel that their muscles are swollen, their joints are sore, and their mental fatigue is aggravated.
After physical labor or heavy exercise, the body will feel tired and sore. This is because the body produces a large amount of lactic acid. In the case of muscle soreness, if you continue to eat acidic foods such as fish, meat, eggs, seafood, grains, sugars, peanuts, beer and other foods rich in protein and fat, it will increase blood acidification. Slow down the decomposition of acidic metabolites, thereby aggravating fatigue.
At this time, you should eat alkaline foods, such as beans and soy products; spinach, lettuce, radish, potato, lotus root, onion, kelp, apple and other fruits, vegetables and sea vegetables; milk and dairy products, etc.
Wait about an hour before eating, because it is easier to accept various drinks or liquid food after exercise, and you can replenish water at the same time. If you have not eaten a meal two hours after exercise, you can eat solid food to supplement carbohydrates and protein. For example, three fruits (apples, oranges, etc.); two fruits plus a cup of milk; 500ml pure juice; two fruits plus a cup of yogurt; two slices of bread with a little jam and a cup of milk, etc.
Regular fitness has many benefits for men. Men should maintain scientific and healthy eating habits when exercising, which can promote the effect of exercise and also help improve men's health.