MuscleNet Tip: This dietary rule is suitable for novices to refer to.
Preparation: Eat more fruits
One starch-rich main dish (pasta, rice, potatoes) per day with rusks, bread, or other cereals; 2 to 3 fruits per day. When the exercise time is extended, sweet foods and sweet drinks need to be supplemented.
Eat 1 hour before exercise
For those who participate in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive disorders caused by physical activity. Likewise, avoid foods that are difficult to digest, such as juicy vegetables, fried foods, etc. Ideally, three daily meals and snacks would allow the body to replenish nutrients regularly and regularly.
Hydration should be adequate
Muscle exercise causes sweating all over the body. You need to drink 1.5 liters of water every day, and during exercise you must increase half a liter to 1 liter of water every hour (1 liter if the outside temperature exceeds 25°C). Drink 1/4 liter of mineralized water 15 minutes before starting exercise; add 1/8 liter of mineralized water at least every 15 minutes during exercise. If the exercise is intense, you need to add watered juice (1/3 of juice, 2/3 water). Immediately after exercise, add carbonated soda, fruit juice or vegetable juice, and milk (1/4 to half a liter of water depending on the length of exercise) to help eliminate toxins from the body.
During the day, you can drink mineral water rich in calcium and magnesium to supplement the body's demand for mineral salts (muscle exercise will increase the demand for mineral salts, and the evaporation of sweat will also take away part of the mineral salts from the body) ). Avoid drinking ice water as it may cause digestive problems.
You exercise for less than an hour:
For physical activity of less than an hour, drink 150 to 300 ml of water every 15 minutes. If you can balance three or four meals a day, then there is no use supplementing food during exercise. Don't forget that if you swim, evenEven if it is soaked in water, it will still lose water.
Your exercise lasts between one and three hours:
For moderate-duration exercise, it is best to replenish sugar to the muscles in time to avoid hypoglycemia. Therefore, choose sweet drinks, watered juice, fragrant tea, drinks that can supplement sugar for sports, or just drink water, but be prepared with foods that can quickly absorb the sugar: such as "jam" sandwich biscuits, spiced honey Bread, dried fruit, cereal bars, jelly.
You exercise for more than three hours:
If your exercise lasts more than three hours, you must prepare water in advance, at least half a liter per hour, and prepare slow-sugar snacks: small butter cookies, almond cake, sweet dairy products, fresh fruits, etc. Your pre-workout meal should be easy to digest, such as a ham or cheese sandwich without butter, or a salad with tuna dressing that's light on oil.