Eating before and after exercise will make you fat and affect your weight loss?
Losing weight does not conflict with eating before and after exercise.
If you feel hungry after exercise and it takes a long time to arrive at the dinner time, a moderate diet supplement can strengthen the muscle recovery speed, help to better control the appetite of the next meal and avoid overeating.
If you go out for a walk or ride a bike to buy a dish, of course you don’t have to eat. However, if it is running or resistance exercise, fasting exercise will reduce the fitness efficiency.
Although some studies have shown that fasting exercise increases fat consumption, in order to avoid hypoglycemia, it is recommended to eat some food in moderation before exercise.
If you exercise 3-4 times a week for about one hour each time, you can choose according to your fitness plan and digestion ability according to the following.
3 hours before exercise
There is no need to make any difference between the amount of food you eat and the amount of regular food.
For example, at 12 o’clock now, you plan to take exercise around 3: 00 p.m., so you can basically eat lunch as usual.
However, the digestion efficiency of different people is quite different. Whether to digest well or not is mainly personal.
Try to avoid greasiness and not eat too much.
Foods with high fat content tend to digest more slowly. If you would have digested foods with high fat content slowly, pay special attention to the meal before exercise.
2 hours before exercise
It is good to focus on carbohydrates and a little protein and fat.
Carbohydrate is the general name of sugar, dietary fiber, starch, etc., including most staple foods (rice, cakes, noodles), potatoes, sweet potatoes, fruits and other foods.
1 fruit, plus a small box of yogurt; Or one or two slices of bread with a little nut sauce.
One hour before fitness
Carbohydrate is the main component, with very little protein and fat.
For example: 1 ~ 2 small fruits that are easy to digest and have less fiber; Or a slice of bread with some jam.
Less than an hour before fitness
Mainly carbohydrates. For example: puree, small fruits that are easy to digest and have little fiber, or pure fruit juice.
If you get up early to keep fit, you really can’t eat in the morning, you can also drink a cup of pure fruit juice to supplement it, and eat breakfast after keeping fit.
Point 1: The closer to exercise time, the more important carbohydrate is. Before exercising, eat those with high carbohydrate.
Point 2: After fitness, carbohydrate and protein are matched together.
30 minutes after exercise
After full exercise, you can eat a normal amount of meal directly. If the previous meal has passed and it is not yet time for the next meal, there are two choices.
The amount of fitness is relatively low:
For example, if you take a walk on a bicycle casually and are not hungry, you don’t need to eat anything. There is no need to worry about muscle loss, it will recover slowly.
Moderate or high fitness:
After high-intensity exercise or after two consecutive days of exercise, supplementing protein and carbohydrate within 30 minutes after exercise will improve the speed of muscle repair.
Generally, it is recommended to supplement 0.2 ~ 0.3 g protein/kg body weight, and the ratio of carbohydrate to protein is about 3: 1 (some studies also recommend 4: 1).
In short, many people need 15-20 grams of protein after fitness. If they lose weight normally, they need 10 grams of protein and 30 grams of carbohydrate.
This proportion is just in line with some sweet milk and yogurt food. Drinking water before, during and after fitness is also very important. If you exercise for more than one hour, sweat a lot, or in an outdoor environment with high temperature and humidity, you should pay more attention to drinking water and supplement the lost electrolyte in time.
Milk is generally the best choice after fitness.
Lactose intolerance, how to do?
Lactose intolerance does not mean that you cannot drink milk, milk powder and all dairy products. Yogurt, cheese and fermented dairy products have less lactose content than milk, which can be adjusted according to personal acceptance.
Even if there is lactose intolerance, most people can still eat 12 grams of lactose at a time, which is equivalent to a glass of milk. If you don’t drink milk for a long time, you can start drinking 60-100 milliliters, and slowly increase if you can accept it.
Milk can relieve symptoms when mixed with other foods. For example, you can try milk plus fruit, yogurt plus nuts, etc.
If you really don’t like or still don’t adapt to milk, of course you can also choose bean products, beverages, beans and meat.
Do I need protein powder?
It is true that protein powder is easy to carry and can provide a lot of protein very simply. But in short, three points are very important:
First, we need many kinds of protein. Many foods have protein, but the quality is different, and the absorption rate of human body is also different. Therefore, we cannot meet our needs from a single food (such as protein powder), but eat a variety of foods.
Second, we need all kinds of nutrition other than protein. Encourage eating protein-containing foods instead of pure protein powder.
Third, excessive protein will be excreted. The human body does not store protein like carbohydrates and fat. Any part that exceeds the human body’s needs will be directly consumed or excreted. As a result of eating excessive protein, you end up with an expensive pee (ending with an expensive bubble of excrement or urine).
A person who does not exercise basically needs about 0.8 grams of protein per kilogram of body weight every day. The number of people who are losing weight and exercising has increased to 1.2 ~ 1.4. In terms of three meals a day, it is recommended to consume 20 ~ 30g of protein per meal.
- For people who gain weight or exercise hard, if nutritionists think that they cannot extract enough protein from their normal diet, they will recommend using protein powder. For ordinary people who lose weight or exercise, the basic diet can ensure the protein needs.
Let’s give you an example of a diet that is not perfect:
Eat two slices of toast with peanut butter and a cup of soy milk in the morning. At noon and at night, eat a piece of meat, vegetables and a bowl of rice. Drink 175 grams of ordinary yogurt in the afternoon.
Simply put, this is 82 ~ 84 grams of protein, and a person of 60 kilograms usually does not only eat this food every day.
However, clinical trials have not shown that eating more protein than the body needs will be more beneficial to the body.
If you meet the following 5 conditions, you may consider eating protein powder:
Long-term travel abroad, temporary unstable living habits, not enough protein food or want to change taste;
Clearly, I have eaten enough protein every day, but I still think that the more I eat, the better.
I think it is very unprofessional to go to the gym without protein powder.
Self-hypnosis, believing that with protein powder, you can lose weight and grow muscles;
I hope to make some investment in my excrement…