FOOD DIET FOR EXERCISE

How to choose food For before and after exercise

In order to lose weight effectively, the goal must be reduced. Reduce the body fat While still maintaining and building strong muscles Especially with those who exercise for weight loss In order to get more results, place the proper eating schedule. Not reducing or dieting Eating in small amounts will reduce the speed. But the result may be the opposite Weight does not reduce and destroy health as well. Therefore, the correct method is Must control the amount of food that is sufficient for the body to use Because people who lose weight by exercise need more energy than usual. And also need to add enough nutrients to repair the body from exercise as well Should choose to eat before and after exercise By dividing the amount of food in the sub-subdivision into not too heavy meals By giving priority to breakfast Meal before exercise And after meals

Eat before eating after exercise is important.

Eating before exercise Will help to exercise longer Because the body converts the energy to be stored in the form of a backup energy called kogen kogen When there is energy, it has full strength to exercise, which can be found in the diet of starch or carbohydrates. It also helps prevent muscle injury. And strengthen muscle growth as well Eating after exercise Is a meal that must be given priority If you are exercising hard, you should eat a meal after 30-45 minutes because the circulatory system is still active. And is considered the right time for the body to receive nutrients Because the insulin hormone is high after the meal, which helps the body to transport nutrients into the muscles well. In addition, eating after exercise helps prevent muscle mass loss, helps repair muscles, tissues and cells in the body. Enhance immunity and make Holmol work better.

What kind of exercise is good?

We can separate food choices before and after. Can be according to the type of exercise and according to the nutrient requirements of each type of exercise as follows

Strength training increases muscle strength

If you are a strength training or weight training The body needs protein to strengthen muscle mass. By dividing the proportion of food into 25% carbohydrates and 75% protein by eating protein that must be calculated The more you play, the more your body needs more protein. Food before exercise of this group Should eat before exercise 1-2 hours and choose to eat protein to be fully utilized. By calculating the amount of protein that should be eaten according to body weight, sex and duration of exercise Carbohydrates Should choose a complex type, such as brown rice, beans, cereals. By eating this food before playing magic will make the body have enough energy to withstand training well. Able to train fully and continuously Prevent injuries after strength training within a period of no more than 30 minutes -2 hours. Should eat 10-20 grams of protein to prevent loss of muscle mass. Helps reduce muscle pain And add glycogen to the body as well By recommending avoiding carbohydrate foods after exercise May choose to eat salad with tuna Blanched vegetables with baked chicken breast, boiled eggs or for quick convenience, may eat protein powder instead.

Cardio Training to increase fitness and burn fat

For cardiovascular exercises such as walking, running, jumping, aerobics, etc. The body will need mostly carbohydrates. To increase power during exercise By giving carbohydrates about 200-300 grams before exercise 1-3 hours and can supplement Proteins and fiber help increase the body's energy so that the body does not pull the energy to work too quickly. For people who exercise in the morning can reduce the amount of food. The recommended dishes are oatmeal, various nuts, whole wheat pastry, peanut butter, soy milk, etc., with the amount to fit, not too full When the cardio exercise is finished The most necessary thing is to drink "plain water". Water is considered a good drink and is best to drink after exercise. Because we will lose a lot of water while we exercise For various mineral drinks Although it helps to increase energy and refresh But these drinks often contain sugar ingredients, which may cause the body in post-exercise conditions to retain sugar. Therefore not recommended If you really want to drink energy drinks, recommend drinking fresh coconut water. Because the coconut water contains potassium and Menganis Which the body will absorb well after losing water Therefore can fully benefit. In addition, can eat bananas Or low-fat yogurt Mixed with honey and berries that are high in vitamins Can also join