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Many people have been asking, I eat normally, regular exercise, but why not skinny at all? Learn her diet after exercise schedule, we find the crux of the problem – a rest after exercise on normal eating, feeling too hungry, appetite good, or even eat more than usual. Movement at the end of, the body’s digestive and absorptive functions will have significantly improved, if supplementary energy, result.
　　
So, what should exercise when eating, what should I eat? How should you add water? In the course of today, will give you a detailed answer.
Exercise and diet time matching
　　We all know that not immediately exercise after meals, because this can cause digestive disorders. However sport then you cannot eat it right away it may not be clear. Is very simple, between the experts tell you exercise and diet “123″.
　　Campaign ended after 1 hour of rest, before eating. In order to have better slimming effect, recommended rest 1.5 hours.
　　
Over 1 hour of high-intensity exercise 2 hours before, to add small amounts of bland foods. To prevent low blood sugar during exercise, breakdown the contrary effect of motion effect.
　　
Dinner, lunch dinner needed a rest after 3 hours of aerobic exercise. Thus, only movements at night, take dinner ahead of time and appropriate to reduce food intake. Otherwise it will affect my sleep.
　　
In addition, point out that is, try to keep it on an empty stomach Yoga exercise, needed emptying the bladder should be selected early in the morning or before dinner. If Weak, low blood sugar, before starting an exercise have a cup 200ml honey water to increase blood glucose levels.
　　What to eat before and after exercise
　　Eating before exercise is very important, do not go in pursuit of weight loss effects of exercise on an empty stomach. This is often the result of, sport adhere to the lack of time, strength is achieved and movement after the end or easy to cause engorgement. Next, Queenie teaches you what to eat before exercise, science diet exercise for best results.
　　1, from the perspective of time
　　Morning exercise: water or a cup of honey on an empty stomach. Low blood sugar at least a cup of honey with water or add 1-2 slice whole wheat toast.
　　
Afternoon training: If the time selects between 17-19 point, around 4 o’clock in the afternoon to add a cup of yogurt, 2 slices whole wheat toast and a fruit.
　　
Evening exercise: exercise time after dinner, around 20 points. Dinner possible light, rich food is increasing the burden of the stomach, need more time to digest. A fruit for half an hour before lunch. Eat 1 small bowl of rice or congee for dinner, 1 vegetable.
2, from the perspective of exercise intensity
　　30-60 minutes: select low intensity, such as walking, jogging, and does not require additional supplementary food. Normal intake of meals, 1-2 hours before exercise to ensure an jiacan, choose a fruit and a small bowl of oatmeal or 2 slices whole wheat toast. If you are weight training, added a cup of yogurt or a box of milk before exercise, provide plenty of protein for muscle growth.
　　
1-3 hours: don’t worry about breakdown amounts to eat before exercise. Correct was added during the campaign of sugary sports drinks, or fruit juice. In order not to affect the slimming effect, but can improve campaign results, you can also add 1-2 roughage biscuit, was quickly absorbed by sugar.
　　
More than 3 hours: usually do not recommend intensive sport. Eating before exercise to be easy to digest, dominated by carbohydrates, mix some meat and vegetables. When must complement intermittent prepared snacks: cracker, roughage crackers or fresh fruit.
Food choices relatively simple after exercise, keeping in mind the point–”soda”. Avoid abundant fish and meat rich food after exercise, because the metabolism of proteins, fats and other substances will generate large amounts of acid, makes the blood acidic development, not conducive to the Elimination of fatigue after exercise. This basic fruit and vegetable food, rich in vitamins and trace elements, can stop the blood from acid development, contribute to the recovery after exercise. Acid alkaline food is not determined by the taste of food, but by the decision of the acidity and alkalinity of the end product. In General, meat, eggs and dairy products are acid food, but also have vegetables and fruits legumes are alkaline foods.
　
3, how the movement of the water
　　Under normal circumstances, requires 1.5L intake of water per person per day. If the exercise led to a lot of sweat consumes water, especially hot weather in the summer, you will need additional supplementary water according to the movement of the actual situation. Next, we divide the exercise into 3 phases, look at how to add moisture.
　　Before exercise
　　
150-200 ml of water half an hour before exercise, or water 1 hour before exercise 300ml.
　　In sports
　　
Low-intensity exercise, 150-200 ml of water every 20 minutes. Total 500-600 ml per hour, such as high temperature, you can fill up to 1 liter of water per hour. Exercise intensity is high, recommended movement of low-sugar beverage or fruit juice. Strenuous exercise should be chosen when the drink dilute brine or salt, add a lot of sweating and loss of sodium, while maintaining electrolyte balance in the body.
　　After exercise
　　
Movement at the end of 150-200 ml of water. Half an hour before a lot of water.
Summary and principle of water movement is “a few times”. Also be aware, selecting cold water or sports drinks as much as possible, do not select the ice to prevent hyperstimulation stomach, prompting dramatic contraction in vascular, affecting the gastrointestinal health.