Ways to healthy exercise diet

1. Eat more fruits when preparing. A starch-rich main dish (macaroni, rice, potatoes) every day should have rusks, bread, or other cereals; 2 to 3 fruits a day. Need to add sweets and sweet drinks when the exercise time is extended. 2. Drink a glass of honey water before morning exercise. It is not suitable to eat before morning exercise. The elderly can drink a glass of honey water to provide energy. Middle-aged and young people can eat some fruits in the morning to provide some energy, and then exercise. After the morning exercise, the calories in the food of the morning exerciser should be higher, because the calories consumed need to be supplemented by food. The elderly should not supplement too much protein. Eat 1 or 2 eggs. For the elderly with high blood fat and high cholesterol, one egg yolk should be enough. Carbohydrates should not be taken in too much. Whole wheat steamed buns, drink a cup of soy milk or a bowl of millet porridge. There must be vegetables for breakfast, and fruits can be used as a snack. Because middle-aged and young people have to go to work, coupled with the physical exhaustion after morning exercises, breakfast should be rich. Eat more protein foods. Eat 1-2 eggs, chicken drumsticks, and lean meat. You can also eat some multi-grain buns or whole wheat bread. Add a portion of vegetables and a glass of milk to provide the body with essential energy. •3. Eat 1 hour before exercise. For people who participate in exercise, there is only one word: eat! But at least eat 1 hour before you start exercising. This is to avoid digestive disorders caused by physical activity. Similarly, avoid eating foods that are difficult to digest, such as juicy dishes, fried foods, etc. Ideally, three daily meals and snacks can make the body replenish nutrients regularly and regularly. •4. Drink more than 500cc of warm water according to the length of exercise time. The blood circulation speed of the body will increase during exercise. Even if you feel hungry, you must not eat immediately to avoid rapid blood flow into the gastrointestinal tract and affect the rate of fat burning. Because the body is prone to lose a lot of water and electrolytes during exercise, if you don't add water properly and timely, it is likely to produce dehydration and endanger your health. Therefore, it is necessary to replenish water every 10-15 minutes. The best choice is warm water, so that the hot body can quickly absorb insufficient water. Avoid drinking ice water, which will hinder the body's calorie metabolism rate.

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