How to eat sports meals? If you eat wrong, your training will be in vain.

　　Can I run on an empty stomach? It’s already half past nine when you get back from the gym. Should you eat or not? You may be a seasoned foodie or a fitness guru, but you may not know how to eat sports meals. Not eating right? Sorry, you may have practiced in vain.

　　1. Aerobic exercise is for fat loss. Fat loss is not about not eating.

　　Jogging, swimming, tennis, aerobics... If you are doing aerobic exercise, don't eat wrong.

　　Eat before training

　　It’s all in vain: Even if you are in the fat loss period, don’t go running or swimming hungry. Exercising without hunger for a long time will reduce the basal metabolism, and more seriously, it will cause hypoglycemia and cause sports injuries. There are not one or two examples of girls fainting while running.

　　Principle: Low GI carbohydrates + moderate protein

　　Before aerobic exercise, you need to supplement low glycemic index carbohydrates (that is, low GI carbohydrates), plus a small amount of protein.

　　Two matching

　　1. Quick version: 1 slice of multigrain bread (about 50g) + 100ml low-fat yogurt + 20g Grape Fuck + one egg

　　After buying all these foods, you can finish them in 5 minutes. The lack of taste of multigrain bread and low-fat yogurt can be made up for with raisins.

　　2. Delicious version: 30g oatmeal + 150ml low-fat milk + 20g honey + a banana

　　You can soak the oatmeal in low-fat milk, add honey to taste, and eat the banana at the end. You will fall in love with this snack!

　　TIPS: If you have not eaten a meal within two hours before exercise, then these combinations will have the best effect if you supplement them 30 to 60 minutes before exercise.

　　Post-workout meal

　　Training in vain: 50 minutes of long-distance running has almost exhausted your physical strength. You calculated the calories you just burned (the number is amazing! ) So you decide to happily reward yourself with a big meal, or in order to enhance the fat loss effect, you plan to just drink water and eat nothing. Both approaches are wrong! The former will bring your exercise results to naught, while the latter will undoubtedly damage your body.

　　Principle: electrolytes, moderate amounts of medium to high GI carbohydrates and protein

　　Although the purpose of aerobic exercise is to reduce fat, it cannot be zero protein and zero carbohydrates, so supplementing with an appropriate amount of high-quality protein and medium-high GI carbohydrates is a must. What is high-quality protein? Low-fat, easily absorbed protein, such as chicken breast or egg whites. The role of medium and high GI carbohydrates is to make up for the blood sugar that drops during exercise.

　　Two matching

　　1. Regular style: 50g mashed potatoes + 200ml low-fat yogurt + 150g vegetables ( tomato , broccoli, spinach)

　　Potatoes are a good staple food, but remember not to add flavorings such as cream and condensed milk.

　　2. Deluxe version: 50g purple potato or corn + 150g chicken, avocado and vegetable salad (with low-fat salad dressing or no salad dressing) + 150g mango milkshake

　　Suitable for larger amounts of exercise, such as high-intensity swimming for more than 60 minutes.

　　TIPS: The above recommendations are suitable for aerobic exercise of more than 45 minutes. If you only briskly walk for half an hour, remove all staple foods from the diet.

　　2. Strength training will grow muscles, but if you don’t eat, you won’t grow muscles.

　　Whether you lift dumbbells or barbells, if you go to the gym for strength training today, eating is simply more important than training.

　　Eat before training

　　It’s all in vain: I can’t lift the last three dumbbells, and I even get cramps sometimes! This is likely to happen if you do strength training on an empty stomach. And eating too much before training can also cause trouble, such as making you feel like vomiting.

　　Principle: low GI carbohydrates, high quality protein

　　Low GI carbohydrates take longer to break down into glucose, allowing you to consume them for a while longer. High-quality protein refers to protein with low fat content.

　　Two matching

　　1. Breakfast: 50 grams of whole grain bread + 1 egg white + 20 grams of almonds or raisins + 200 ml of milk

　　It's a lot like a standard breakfast, which makes sense. You've been preparing yourself for the day in the morning, and now you're going to have to take on the weights at the gym.

　　2. Liquid version: 150 grams of oatmeal + 1 slice of cheese + banana milkshake (1 banana + 150 ml of yogurt)

　　By making the food in a liquid form, which is easier for the body to absorb, oatmeal not only provides high-quality carbohydrates but also provides hydration.

　　TIPS: It’s best to supplement 60 to 90 minutes before exercise. Of course, you can also leave a handful of raisins or half a banana and stuff it into your mouth when you walk into the gym.

　　Post-workout meal

　　Training in vain: Muscle growth follows the principle of "over-recovery". Training destroys muscle fibers. If nutrients are added immediately, they will absorb nutrients during repair and over-recover, becoming stronger. It is no exaggeration to say that 70% of the muscle lines you want come from the meal after training. If you eat wrong, your training will be in vain.

　　Principle: Sufficient high-quality protein, sufficient high GI carbohydrates

　　After training, the glycogen reserves of the muscles have been completely depleted, and you need glucose to replenish glycogen. Simple carbohydrates are broken down into glucose quickly, allowing your damaged muscle tissue to recover as quickly as possible. Protein can help repair and rebuild muscles and reduce soreness in training areas.

　　Two matching

　　1. Master’s favorite: 150g brown rice + 100g chicken breast or lean beef + 20g protein powder + 100g fried spinach or broccoli + 100g avocado or watermelon

　　Take a look at the lunch boxes of those macho men with beautiful muscles. Most of them have the above combination. This is almost an "international practice" recipe. Whey protein is the first choice for protein powder. Remember to drink it as soon as possible after rehydrating after training.

　　2. Western style: 200g mashed potatoes + 2 egg whites + 100g grilled salmon or shrimp + 100g steamed carrots

　　Egg whites are something you can eat with confidence, and it’s not an exaggeration to eat 3 at this time.

　　TIPS: The best replenishing time is 30 to 60 minutes after training. Remember to prepare food before training, at least wash and cut it, and it will take shape immediately after simple processing.

　　Nutritional needs of athletes in different sports

　　The nutritional supply of athletes must be tailored according to their physical characteristics, otherwise not only will they not be able to meet their needs, but it will also be a waste.

　　Athletes who perform strength sports metabolize nitrogen-containing substances at a faster rate, and strength exercises (weightlifting, throwing, wrestling, judo, etc.) greatly increase the demand for protein in the muscles. Therefore, special attention must be paid to the supply of protein. The caloric value of protein should account for 15% of the total caloric value. Athletes in speed sports should pay attention to the supply of carbohydrates, protein and phosphorus in their diet. Athletes in endurance events (marathon, race walking, cycling, long-distance swimming, skiing, etc.) must not only ensure sufficient energy reserves, but also increase vitamin intake. Athletes in agility events should take in enough phosphorus and vitamins.