Scientific combination of fitness, exercise, diet and nutrition

Scientific combination of physical exercise diet nutrition

　　The sports boom brought by the Athens Olympics seems to have awakened the sports cells in our bodies. I really want to rush to the gym or tennis court in the next minute... Let's wait, before you start any of your own fitness or exercise plans, please learn about the relevant nutrition knowledge.

　　The seat is correct and eat a reasonable diet, so that your exercise plan can be the most effective.

　　VS exercise volume

　　1. Less than 1 hour

　　Principle: No additional food is needed, but it needs to be replenished.

　　Recommended : Drink 150-300 ml of water every 15 minutes.

　　2.1-3 hours

　　Principle: For moderate exercise, it is best to replenish sugar in time to avoid hypoglycemia.

　　　Recommended: You can supplement sugar-containing beverages, such as body drinks and other sports drinks. Or drink plain water, but you must prepare foods that can quickly absorb sugar. If you have a sauce, cookies, dried fruits, cereal nutrition bars, and jelly.

　　　3. More than 3 hours

　　Principle: For a long period of exercise, you need to prepare a lot of water and foods that can provide slow sugar ( That is, foods that consume slow sugar and gradually release calories).

　　Recommended: Replenish 0.5 liters of water per hour, as well as foods containing slow sugar such as small butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc.

VS exercise time

　　1. Morning exercise

　　Principle: According to personal preference, you can exercise on an empty stomach or eat normally, but you need to supplement enough water before, during and after exercise

　　Add to not gain weight: If you are a little hungry, you can drink some drinks, such as milk, juice, and soy milk If you replenish moisture, you will feel full; add a slice of biscuits or bread rich in fiber.

　　　　2. Afternoon exercise

　　Principle: Complete lunch 3 hours before exercise and replenish hydration.

　　　The option to not gain weight: Rice or other cereals containing carbohydrates can make you energetic when exercising. If you are doing strength training, you should eat more protein-containing foods, such as seafood or low-fat yogurt, which can help muscle tissue growth. 3. Evening exercise

　　Principle: Exercise within 1 hour after meals, you will easily feel tired because muscle activity It is necessary to have oxygen-rich blood, and the blood flows to the digestive tract. It is better to exercise 3 hours after dinner. You can rehydrate moderately after exercise, but do not add a lot of food to avoid affecting digestion and sleep.

　　A choice for not gaining weight: During dinner, you can choose foods such as cereals, fresh fruits, starchy vegetables, etc. that can maintain physical strength and not gain weight. However, the appetite should be controlled, because the metabolic rate at night is low and it is easy to accumulate excess calories. If you eat very little or don’t eat dinner, you can supplement a little raisins, cereals, etc., or yogurt, a small piece of low-fat noodles. Pack.

VS Before and after exercise

　　1. Before exercise

　　Principle: Mainly low-fat carbohydrates. These foods are easy to digest and can provide sugars as energy sources during exercise.

　　　　Recommended: A starch-containing main dish (such as rice, macaroni, potatoes), or other cereals; 2 fruits.

　　　2. After exercise

　　　Principle: Supplement alkaline foods. Because the sugar, fat and protein in the body will be decomposed in large quantities after exercise, resulting in more Acid makes people feel muscle soreness and fatigue. If you eat meat or drink acidic foods with high sugar content such as Coca-Cola, it will increase the acidity in the blood, thereby aggravating the soreness of the human muscles and making fatigue more unabated in time.

　　　Recommended: Beverages can be selected as milk, soy milk, tea, juice (without sugar), mineral water or boiled water. Beans are also good food choices.

　　VS body type

　　1. Type A: thinner, very little fat, less developed muscles.

　　　The most suitable exercise: Exercise suitable for A-type bodies is to exercise with dumbbells , make it look strong. 　　The most MATCH diet: There are no taboos. You can appropriately supplement foods rich in protein to strengthen muscle.

　　2. Type B: Even muscles and clear outlines. Just do moderate exercise to consume excess fat in the body, making the body more charming.

　　　The most suitable exercise: aerobic exercise to consume calories and enhance endurance. The exercise volume is 3 times a week, 30 minutes each time.

　　The most MATCH diet: You should avoid eating high-fat foods, and eat less potato chips, butter and desserts.

3. Type C: It looks strong, but is prone to gain weight. You must work hard to maintain your body and avoid the body's excess fat.

　　　The best suitable exercise: 3 times a week, 1 hour of aerobic exercise, which can consume fat and make the body slimmer. In addition, you can start dumbbell exercises after 3 months of aerobic exercise.

　　The most MATCH diet: Eat less fried foods with oil and meat with high fat, and eat more vegetables and fish.

　　2. Steak Steak. Compared with other foods rich in protein, the protein in Steak Steak can enhance weight-bearing ability and exercise more muscles.

　　3. Apricot kernels Almonds contain a lot of magnesium. Studies show that increasing magnesium intake produces 20% more powerful strength than taking other supplements.

　　4. Cauliflower The vitamin C content in cabbage is the highest among vegetables. Half a cabbage contains 60 mg of vitamin C. Studies have found that athletes who supplement vitamin C suffer less muscle damage after training than athletes who take other supplements.

　　5. Brown rice Compared with sperm, brown rice contains more arginine and lysine.

　　6. Low-fat ice cream Ice cream can provide calcium, and one piece can supplement 150-200 mg of calcium. If it is ice cream containing chocolate, it can also supplement magnesium.