Is it better to eat and absorb after exercise and make it easier to gain weight? Will fasting exercise increase fat burning? Nutritionists teach you how to eat before, during and after exercise

【The key points of this article】 Provide suggestions for selecting bright diets before, during and after exercise, so that readers can more effectively restore physical strength, reduce stomach inappropriateness and avoid excessive intake heat. First, the intensity and time of the exercise determine the need for supplemental diet, and not all exercises require additional supplemental energy. Secondly, supplementing nutrients before exercise helps to adjust the body state, avoid stomach inappropriateness, and provide the required nutrients. It mainly uses simple and easy-to-absorb carbohydrates, such as sugar foods, to replenish liver sugar. Finally, after exercise, sufficient protein can help repair muscles, restore physical strength, and replenish fluids to maintain body moisture.

--by Notion AI

Due to the COVID-19 epidemic in Taiwan in the past three years, many people who have sports habits have been forced to stop or change to home sports. Everyone can't help but think of the pleasure of shuttleing on the field, running on the track, and sweating profusely in the gym. With the epidemic unblocking and mask bans being lifted, many people have to return to the hug of sports? Today, Evelyn, a brand nutritionist for "PrimePlus Health Designer", will tell you how to eat before, during and after the exercise. It is a smart choice, so that you can regain confidence faster when you return to the sports field!

{9 What you need to know before is to give everyone a first idea, "Not all exercises require additional energy replenishment." Sometimes, if you just take a walk for 15 minutes, or sit up and sit up for 20 seconds, you may have completed it without breathing. In fact, you don't need additional energy replenishment, because it is possible that the heat you eat will be greater than the heat consumed during exercise, which will only increase your burden on your body! Therefore, whether you need to replenish, what to replenish, and how much to replenish is actually mainly determined by the strength and time of your movement, and it is not absolutely true!

How to eat before exercise? According to a paper jointly published by the American Nutrition and Dietary Society (AND), Canadian Nutrition Association (DC) and American Sports Medicine Association (ACSM), there are several purposes for supplementing nutrients before exercise:

. Adjust your body to prepare for exercise (for example: when you were originally running a quit, you need to add enough energy before the exercise to meet the needs of the exercise)

. Avoid stomach discomfort during exercise

. Provide nutrition required during exercise. Pre-motion supplementation is mainly a simple and easy-to-absorbing type of sugar (carbohydrates)

Hepatic carbohydrate is a very important source of nutrients for muscles. When we need to use the muscles in large quantities, the amount of hepatic carbohydrate in the body will be particularly important. We can think of our body as a car, and we need enough fuel (liver carb) to support it to continue driving. Therefore, taking enough sugar to fill up the fuel before running can improve the state of movement and experience of the movement and reduce fatigue.

But as mentioned earlier, not all movements require additional energy replenishment. Basically, if low-strength movement continues to last more than 1 hour or medium-high-strength movements, it needs to be replenished!

. Replenishment principle: Replenish in 1-2 hours. It is mainly based on sugar, protein, and is small in size and easy to absorb. Replenish with a well-absorbent liquid in the first 30 minutes of exercise. The amount of supplementation depends on the amount of heat consumed by different movements.

. Example: 1-2 hours: Eggs with thirst ｜ 30 minutes: How to eat juice

during exercise?

The supplementation in sports focuses on a small amount of water replenishment and electrolytic quality

The purpose of supplementation in sports is to replenish the lost liquid. While we sweat, we will also lose a lot of water and electrolytic quality. If not supplemented, it will cause body drainage, fatigue, affect the endurance and performance of sports, etc.

. Replenishment principle: Replenish 150-350 c.c. moisture in 15-20 minutes. If you continue to exercise with low strength or medium and high strength for more than 1 hour, you can choose to replenish the exercise beverage with electrolytic quality.

. Reminder: During the exercise, you must stop intentionally and drink water. Don’t wait until you feel thirsty before starting to replenish, because by that time the body may have been dehydrated for a while, and the various physiological functions in the body have begun to be affected. In addition, in addition to replenishing moisture when sweating a lot, don’t forget to replenish the electrolysis quality so as not to cause imbalance!

How to eat after exercise?

After exercise, grasp the golden ratio of the sugar and protein quickly recover the muscles after 30 minutes of replenishing the golden ratio. After a period of exercise, the muscles will appear fatigued. The fuel (hepatic carbohydrate) mentioned above is also consumed. If you do not replenish energy immediately at this time, it will easily cause fatigue to continue, affecting the next movement performance. Therefore, the focus of replenishing after exercise is to replenish energy immediately. The faster the replenishment, the better the absorption effect and the better the muscle recovery ability. Mainly supplementing foods from sugar-derived foods and matching them with appropriate protein intake, many people think that to train muscles, it is enough to supplement a lot of protein, but in fact, lack of enough sugar after exercise will lead to muscle loss! Therefore, replenishing the correct proportion of sugar and protein in the correct time after exercise can help repair consumed muscles and reduce fat accumulation.

. Replenishment principle: Within 30 minutes, supplement with the ratio of sugar type: protein = 3:1. You can eat a regular meal or a snack. If it is a snack, the heat will be controlled at around 250-300 calories.

. Small examples: 1. Sweet potatoes with sugar-free or low-sugar bean paste, 2. Imperial feast with tea leaves eggs.

Do you want to ask …

1. Fasting exercise will increase fat burning? In fact, this statement is not an error, it can only be said that such a conclusion may not be perfect. Studies have shown that fasting exercise can improve body fat utilization, but because there is not enough fuel (hepatic sugar), it will greatly affect the performance and endurance of the exercise without achieving the expected exercise strength. If the exercise continues for a period of time, it may also cause the body to start breaking down muscle tissues and generate enough energy to meet the needs of exercise, which will lead to muscle loss. Therefore, generally speaking, it is not recommended to exercise on an empty stomach!

2. Is it better to eat and absorb after exercise and it is easier to gain weight? Many people are worried that eating at this time will make you more likely to gain weight, but in fact it is the opposite. You won’t have to feel guilty if you eat after exercise! Since the body is exhausted after exercise, the heat you eat is mainly to repair the damaged muscles! As for whether you will get fat, it depends on how much hot you eat. If you control it properly, it will not cause additional burden on your body, but if you get fat, it means you are really eating too much!

After reading today's article, do you have any more knowledge about the diet before, during and after exercise? Although these supplementary principles are not possible, everyone will become "very powerful"! Only by having the right view and correct diet supplement can you achieve the best results while exercising, and you can achieve twice the result with half the effort! While the current sports are being launched, you can also try it~

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Responsible editor: Chen Yaomei