Only by eating properly can your exercise plan be most effective.
Amount of exercise
1. Less than 1 hour
Principle: No additional food is required, but water must be added.
Recommendation: Drink 150 to 300 ml of water every 15 minutes.
2.1～3 hours
Principle: During moderate-duration exercise, it is best to replenish sugar to the body in time to avoid hypoglycemia.
Recommendation: You can supplement with sugary drinks, such as body drinks and other sports drinks. Or drink plain water, but be prepared with foods that can quickly absorb the sugar, such as jam-filled biscuits, dried fruits, cereal bars, and jelly.
3. More than 3 hours
Principle: For longer-term exercise, you need to prepare a lot of water and foods that can provide slow sugar (that is, foods that consume sugar slowly and gradually release calories).
Recommendation: Add 0.5 liters of water every hour, as well as small butter biscuits, almond cakes, sweet dairy products, fresh fruits and other slow sugar-containing foods.
Exercise time
1. Early morning exercise
Principle: According to personal preference, you can exercise on an empty stomach or eat normally, but you need to add enough water before, during and after exercise
Option not to gain weight: If you are a little hungry, you can drink some drinks, such as milk, juice, soy milk, etc. to replenish water and make you feel full; you can also add a piece of fiber-rich biscuits or bread.
2. Afternoon exercise
in principle:Complete lunch 3 hours before exercise and rehydrate.
Non-fat option: Rice or other grain-based carbohydrate-containing foods can make you energetic during exercise. If you are doing strength training, you should eat more protein-containing foods, such as seafood or low-fat yogurt, which can help muscle tissue grow.