What to eat before, during and after exercise
Nowadays, most people pay a lot of attention to exercise, but the importance of nutrition in eating should not be overlooked. Whether it is heavy or light exercise, nutrition should be taken into account. If there is a lack of nutrients or insufficient nutrition, it will affect the efficiency of exercise, reduce energy burning, and may cause fatigue or dizziness.
Therefore, the admin will recommend eating during three exercise periods: before, during, and after for everyone to apply.
Before exercise
Before exercising, you should choose to eat foods that are high in carbohydrates, moderate in protein, but low in fat because carbohydrates can be digested and used as energy quickly. Foods that you should choose to eat before exercising include bananas, apples, whole wheat bread, etc. and should be eaten 3-4 hours before exercising. Eating before exercising also helps to enhance muscle growth, prevents muscle tearing, and allows you to exercise longer.
For protein and fat, it takes some energy to digest and absorb, which takes a long time. If you eat too much before exercising, it may reduce the efficiency of the exercise, cause fatigue or stomach upset. Another thing to avoid is eating a lot of vegetables before exercising. Because the fiber in vegetables will help slow down digestion and absorption, it will also reduce athletic performance.
During exercise
You should not eat anything that will cause stomach bloating or stomach pain. Just sip water occasionally.
After exercise
Take a break for a while. If you เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา feel hungry during the first hour, eat a light snack such as a sandwich, milk, low-fat yogurt, etc. After that, you can eat as usual or eat similar to the food you had before exercising. You can increase the amount of protein, fat, vegetables, and fruits. You should also drink water to replace the water that is lost.