Many people have a fixed sports habit and find that their physical weight cannot decline or even rise. Nutritionist Zhang Yiting pointed out that the problem is mostly due to eating inappropriate food, especially after exercise, it is easy to cause a replenishment attitude. I think I can eat more after sweating. As a result, the hot amount is too high, which will drag down the overall effect of reproduction.
Research has found that the feeling of hunger in people after sports has increased significantly, and they are particularly eager for high-fat and high-salted foods. Psychology is called "replenishing the mind" and "providing effect". When exercise is seen as burdensome or consumed with heat, it is easier for people to eat broadly, resulting in a significant reduction in fat burning effect.
3 major dietary principles after sports
Zhang Yiting suggests to master the following three principles to help you stabilize fat burning and break through the bottle:
1. Eat the right food 1-2 hours before exercise: Choose medium and low GI carbohydrates with protein to stabilize blood sugar and improve endurance, such as bananas with sugar-free bean paste, oatmeal slices and boiled eggs.
2. Replenish high GI carbohydrates and protein within 30 minutes after exercise: Use this muscle to repair the golden period, eat roasted sweet potatoes with chicken brisket or toast and fried eggs to accelerate growth and muscle growth.
3. If you want to eat sausage, replenish the decoction first to avoid fried chicken snacks: sweating will lose the electrolytic quality, suitable for supplementing bananas, strange fruits, coconut water or lettuce salads to reduce the desire for high-oiled sausage.
To reduce aliphatic groups, you must plan to eat before and after exercise to create a stable and efficient rhythm of thanksgiving and make efforts truly effective.