Should you eat before exercising? Paris Olympics is coming in 2024! Nutritionists teach you what to eat before and after exercise to improve your sports performance

The 2024 French Paris Olympics will be held grandly at the end of July, and the tide of national movement is gradually igniting. However, in addition to putting passion and sweat into it, we should think more carefully about dietary arrangements before, during and after exercise. Today, Sean, a brand nutritionist of "Health Designer", will share with you the smart diet options before, during and after exercise, helping you have the best performance in the sports field!

Should I eat before exercising? Not all movements require additional supplemental energy {9 999}

First of all, I want to give you a thought, "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 to add additional energy, 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!

What should I eat before running? Nutritionists suggest that supplement absorbed sugars mainly

According to a paper jointly published by the American Nutrition Association (AND), Canadian Nutrition Association (DC) and American Sports Medicine Association (ACSM), there are several purposes for supplementing nutrients before exercise: to adjust your body to prepare for exercise (for example: I was originally running a quit, and I needed to supplement enough energy before exercise to meet the needs of exercise) Avoiding stomach incompatibility in sports Provide the nutrients required during sports

Replenishment before sports is mainly simple and easy to absorb sugars, such as carbohydrates. Liver carb is a very important source of nutrients for muscles. When we need to use the muscles in large quantities, the amount of liver carb in our 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!

. Principles for replenishment before exercise: replenishment 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.

. Nutritionists suggest eating this way before exercise: First 1-2 hours: You can eat foods containing carbohydrates and protein such as glutinous rice, eggs, etc. First 30 minutes: How much water should you add to the fluids that are easy to absorb in the exercise such as juice?

The supplementation in sports focuses on adding water and electrolytic quality in a small amount and multiple times. The purpose of replenishment in sports is to replenish the lost body fluid. 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 every 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.

. Nutritional 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? Grasp the golden ratio of gold for 30 minutes after exercise. Grasp the golden ratio of the sugar and protein quickly restore muscles. After a period of exercise, the muscles will appear fatigued, and the fuel (hepatic carbohydrate) mentioned above is also consumed. If you do not recharge your energy immediately at this time, it will easily cause the feeling of 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 supplement foods from sugar and 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 of exercise, supplement with a ratio of sugar type: protein = 3:1, you can eat a regular meal or a snack; if it is a snack, the heat volume is controlled at around 250-300 calories.

. Nutritionists suggest eating this way after exercise: Recommended combination 1: Sweet potatoes are paired with sugar-free or low-sugar beans. Recommended combination 2: Royal feast with tea leaves.

Will fasting exercise increase fat burning?

It is often heard: "Eating on an empty stomach will increase fat burning." In fact, this statement is not a mistake, it can only be said that such a conclusion may not be perfect.

Study shows 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 decomposing the 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!

Will you gain weight after eating after exercise?

Many people are worried that eating food after exercise will easily get fat, but in fact, it is the opposite. You don’t have to feel guilty if you eat after exercise!

Because the body is exhausted after exercise, the heat you eat is mainly to help 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!

2024 Paris Olympics "Health Designer" cheers for Taiwan with you

After reading the article, do you have any more knowledge about the diet before, during and after exercise? 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! The Paris Olympics in 2024 will be launched soon, so let us cheer for Taiwan together and look forward to having wonderful performances!