According to TS.BS. Truong Hong Son, a lot of people don't eat anything after exercising or eating for the mouths I want ..
.. Diets when practicing need to do scientific ways to make a new practice High efficiency, good for health.0: 00/6: 01 Nothing forever before, during and after exercise is a question many people care about
Here are useful information about the diet when practicing sports by TS.BS. Truong Hong Son - Vietnam Application Medicine Institute provides.1. Before exercising the most idea is "fuel-loaded" before you exercise 2 hours by following: Hydration body with water. Eat healthy carbohydrates such as whole grains (with low fat or fat milk), pure wheat toast, low fat or non-fat yogurt, cereal pasta, brown rice, fruits and vegetables. We don't need to have a meal before exercising that sometimes just need a grilled chicken sandwich or a cheese pizza slice that has been able to provide enough fuel for the body. Not necessary Have a meal before exercising that sometimes just need a piece of sandwich or a slice of pizza cheese, it should be noted to avoid saturated fat and even lots of healthy proteins because of these fuels digestion Slower in the stomach and take away oxygen and energy - provide blood from your muscles. If you only have 5-10 minutes before exercising, eat a piece of fruit like apple or banana.2
While exercising Don't forget to drink water first, inside and after exercising to avoid dehydration body. Drink about 2 to 3 cups (473 to 710 ml) of water for two to three hours before practicing. About 1/2 to 1 cup (118 to 237 ml) after every 15 to 20 minutes during training . Drink about 2 to 3 cups (473 to 710 ml) water after practicing. But if you exercise for more than 60 minutes, use sports drinks. Because sports drinks can help maintain the body's electrolyte balance and provide a little more energy because they contain carbohydrates. Name drink about 2 to 3 cups (473 to 710 ml) in two to three hours Before practicing3. How do you have the best drinks options? A good sports drink with 14-15 grams of carbohydrates. It should also have about 110 miligam sodium and 30 milligrams of potassium in the same volume. If you are exercising to lose weight, drink water or a "lighter" sports drink with less carbs and calories. Look for drinks with about 5 grams of protein, with a little carbohydrate and very little fat. Remember that "energy" means calories, so consider high calorie content. Choose protein powder made from whey protein or milk protein. Use them within 30 minutes after exercise to provide essential amino acids for muscle.4. The foods should not eat after exercising to lose a lot of energy when exercising and when they return home, you need to have a snack. But remember that there are some foods you should avoid after practicing to avoid losing excitious public. First, you should have a wise plan and only include healthy and nutritious foods . Many people often don't eat anything after practicing and this is very harmful to health. Below is a bad food list of your exercise wastage sweetening fiber is one of the most important nutrients needed for the body after exercise. Don't forget about carbonhydrats to help the body replace the glycogen. The sweetener also contains carbohydrats. However, in pastries there are too many carbohydrates, fats, salt, sugar and calories that you should definitely avoid after exercise. Will be better to choose fiber from a variety of other foods like rough seeds , bread ... because they are more beneficial for your health. Fast food after practicing, you can crave salty. This is because your body usually takes some salt while you practice and should be added. It is the reason why you appet some food right away like burgers and sausages. However, with eating fast food, you will only provide the body a large number of saturated fats . As a result, all your difficult training time in the gym will be disabled. Some types such as butter or bananas are rich in potassium can be a great choice for you.Khoai Western fries or everyone will love fries. When returning home after a training session, it is easily tempted and eating this unhealthy food. The fact that when leaving the gym, we should provide potassium for the body. Choose bananas alternative to potato dishes or dry and dry. Only eat raw vegetables will not be enough to be able to imagine a healthy diet without fresh fruits and vegetables. Even so, when it comes to food after training, living vegetables are not the best choice for you. Your body needs fiber and protein to recover muscle tissue. After practicing, we lose many minerals, vitamins and di . Dịch vụ:
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