What is the best thing to eat before exercise?–On Feb 10,2022

According to the recommendations of the International Society of Sports Nutrition ISSN, supplementing correct and precise nutrition at different stages of exercise can provide energy, increase endurance, improve sports performance, reduce protein breakdown and muscle damage caused by exercise, and improve post-exercise recovery, muscle synthesis and repair.

Therefore, if the nutrition intake in the exercise cycle is improper, the achievable exercise intensity and the effect of increasing muscle mass and reducing fat will be greatly reduced. No matter what stage of exercise, nutritional supplements must be complete and in place to be an ideal exercise cycle.

Looking at the pre-exercise stage from the perspective of exercise cycle, warm-up points are needed at this stage, which can help enhance endurance and explosive power and reduce the risk of potential sports injuries; and the food eaten before exercise will also provide energy during exercise, affecting sports performance and performance. Achievable exercise intensity. In short, a good pre-exercise diet can improve endurance, avoid sports injuries, and make the exercise cycle more complete.

A nutritionist pointed out that sufficient energy supply can fully support the entire exercise process, so what food you eat before exercise is very important, you need to take appropriate amount of water before exercise, and add carbohydrates and protein.

Carbohydrates can maintain a certain concentration of blood sugar and liver sugar, so that there is sufficient calories during exercise; protein supplementation can increase satiety, avoid muscle loss, and complete nutrition can increase exercise intensity.

“What you eat before exercising is very important, and how long you eat before exercising is equally important! You need to supplement precise nutrition at the right time.” She suggested that meals (such as bento or light meals) should be eaten 4 to 6 hours before exercise. , If there is no sufficient time interval, or if you do not know what to eat before exercising at night, you can drink a moderate volume (about 250-350 mL) of liquid food between 30 minutes and 4 hours before exercise.

If different exercise intensity is used to carry out different pre-exercise nutritional supplements, what can be done? The nutritionist said that when you need to supplement the warm-up point before exercise, if you are exercising at a low intensity for half an hour, you don’t need to supplement if you are not hungry; if you are exercising at a moderate to high intensity for more than an hour, you need to supplement sugar and protein. Nutritional products to avoid fatigue during exercise and maintain good sports performance.

30 minutes before you start exercising, you can use nutritional supplements specially designed for pre-exercise diet to quickly supplement the appropriate proportion of carbohydrates and proteins, so that the exercise effect is better and the endurance is longer.

Many fitness enthusiasts are very worried that the pre-workout diet will make the calorie intake exceed the standard for the day, resulting in poor exercise effect. But don’t forget the precise nutritional supplements before exercise, which can continue the exercise cycle and maximize the exercise effect.

The pre-exercise diet can take in about 200 to 300 calories, which is about the calorie consumption of most bodybuilders for one workout (30 minutes to 1 hour).

If you are a friend who is losing fat, you still need to calculate the calories of the pre-exercise diet in the calorie intake of the day, or those who have increased calorie needs must also be included in the calculation.

If there is no such demand, people who exercise in general do not need to calculate calories in particular. They can eat a balanced diet as a principle, ingest six types of food every day, and choose a method that is low in saturated fat, less fried, and less refined sugar.

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