Dietary Guidelines for Men Before and After Fitness

Diet before exercise

Eat some high-fiber biscuits, yogurt, raisins, or fresh fruits between 1 and 2 hours before exercise. This will make you more energetic when exercising.

If you are about to participate in a running competition or other competition, you should have a low-fat, high-carb meal two or three hours before the competition. Eat some familiar and easy-to-digest foods. Fruits, yogurt, hard bagels, or a bowl of cereals are good choices.

If you have food in your stomach during exercise, the blood will flow from the digestive tract to the muscles in the exercise, resulting in stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you must have enough energy reserved the day before to maintain it. If you feel that eating breakfast before exercise early in the morning is inconvenient, you can have some carbohydrate-rich snacks before going to bed the night before.

If you exercise later in the day and have more than 4 hours from the previous meal, you should have some snacks 45 to 60 minutes before starting the exercise. Your food choices and preferences may vary, depending on the time you exercise, exercises you engage in, and exercise intensity. You will soon know which food combinations are best for you.

Diet after fitness

Many people think that after exercise, they are exhausted too much, and often like to choose chicken, duck, fish, and meat to eat a big meal to nourish and restore your body Strength. However, on the contrary, some people not only fail to get the effect of eliminating fatigue, but instead feel muscle swelling, joint aches, and mental fatigue worsen.

After physical labor or large amount of exercise, the body will feel very tired and sore, because the body produces a lot of lactic acid. In the case of muscle aches, if you continue to eat acidic foods such as fish, meat, eggs, seafood, grains, sugar, peanuts, beer, etc., which are rich in protein and fat, it will increase blood acidification, slow down the decomposition of acidic metabolites, and thus aggravate the degree of fatigue.

At this time, alkaline foods, such as beans and soy products; spinach, lettuce, radish, potatoes, lotus root, onion, kelp, apples Fruits, vegetables, sea vegetables, milk and dairy products, etc.

Eat food after about an hour, because it is easier to accept various beverages or liquid foods after exercise, and can replenish water. If you haven’t had a regular meal two hours after exercise, you can eat solid foods to supplement sugars and proteins. 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 plus a little jam and a cup of milk, etc.

Frequent fitness is of great benefit to men. Men should maintain scientific and healthy eating habits when exercising, which can better promote exercise results and is also very helpful for improving men’s health.