What nutrition do you need before exercise?

What nutrition is needed before fitness?

Is there any difference in nutrition required before and after fitness? What should I eat before fitness? Let us use the right food and nutrition to fill up the energy before fitness!

We all know that training and nutrition are the only way to fitness. Nutritional supplements after fitness help you recover faster and build more muscles. Nutritional supplements before fitness can help you train better, burn more calories and avoid injuries!

Why do you need three major nutrients before fitness?

Protein: Help repair muscles

Carbohydrates: Energy source for training

Good fat: Raw materials for synthesis of energy and hormones

What are the differences in nutritional supplements before and after fitness?

We all know that what we need to supplement is compound carbohydrates, because digestion is slow, it can maintain blood sugar stability, it does not easily cause insulin to soar, and it does not easily accumulate fat; and the same is true for protein, slowly decomposing into amino acids, maintaining concentration makes it difficult for muscles to decompose.

But when exercising, what should we do if we need a lot of energy and amino acids?

What we need is food that can quickly provide nutrition, and when exercising Directly supplement foods and amino acids with high GI, which is the difference between nutritional supplements before and after fitness!

When should I supplement nutrition before fitness?

There are sufficient nutrients during exercise, which can help you train better, but eat too much and be too full, and you can't exercise. Our source of nutrition is a normal diet, but you need extra nutrition when exercising. Therefore, you can supplement it 30 to 60 minutes before exercise, which can make you have enough nutrition during training and will not be hungry halfway through exercise.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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1. Carbohydrate

The foods that can be considered include high-GI foods such as white rice and white steamed buns, or directly supplemented with candies, but be careful whether they are foods with high fructose syrup, because their metabolic path is mainly the liver and will not enter the blood as quickly as other sugars, so avoid it!

2. Protein

You can try whey protein or directly supplemented with amino acids. In addition, it is published in the Journal of the International Journal of Sports Nutrition (Journal of the International Society of Sports Nutrition) research shows that directly supplementing liquids will absorb nutrients faster than eating solids.

3. Good fats

Good fats, such as fish oil, CLA, olive oil, etc., are actually good for daily supplementation and do not need to be supplemented before exercise.

In addition to the three major nutrients, what nutrition can supplement before exercise can help the training effect?

Creatine

Creatine is a substance that the human body can synthesize by itself. The dietary source can come from meat foods. Creatine can help muscle growth and improve Explosion power makes you more comfortable to train.

Amino acids

Supplementing amino acids is similar to supplementing whey protein, but the absorption of amino acids is faster, which can avoid muscle decomposition, improve exercise ability and fight fatigue.

Caffeine

In addition to making you more energetic when exercising, caffeine can promote fat entering the blood and let you burn more fat. In addition, caffeine can also improve metabolism and make you lose fat more effectively!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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