What to eat at night when exercising

In real life, regular fitness is very good for physical health. At the same time, regular fitness can also exercise the body's physical fitness, improve the body's immunity, prevent physical diseases, and reduce excess body fat to achieve the effect of weight loss. Diet after fitness in the evening is very critical. After fitness in the evening, you can appropriately supplement some protein and carbohydrate foods.

What to eat after working out at night?

It is recommended to supplement high-protein foods and carbohydrates after exercising in the evening. Supplement with high-protein foods such as egg white, chicken breast, fish, shrimp, etc. Friends who have the conditions can drink fitness nutritional supplements, such as protein powder, muscle-building powder, etc.

Secondly, you need to supplement carbohydrates appropriately, such as rice, bread, potatoes, etc. Because muscle growth requires not only protein but also carbohydrates to replenish energy.

Jog in the morning for no more than 20 minutes. It can increase resistance and improve cardiopulmonary function. Jogging does not need to be done every day, as it will affect muscle growth.

Morning exercise, drink sugar water and eat bread

Exercising in the cold autumn and winter seasons consumes a lot of energy. After a night of consumption, the body's energy reserves are almost gone. Exercising on an empty stomach in the morning can cause hypoglycemia, dizziness, blurred vision, and even fainting.

Therefore, it is advisable to drink some sugar water and eat a piece of bread before exercise, especially for patients with high blood pressure. Drinking a glass of boiled water before exercise can dilute the blood and avoid coronary circulation disorders.

Exercise one hour after a meal

After a meal, most of the blood in the body will be concentrated in the digestive system. If you exercise, some of the blood will flow from the digestive system to the limbs to provide energy, which will not only seriously affect food digestion, but also cause bloating, stomach pain, etc. In the long run, it may also lead to gastroptosis.

Therefore, it is best to start exercising one hour after a meal, or eat some nutritious and energy-dense food, such as bananas, honey, jam bread, energy bars, etc., and then eat a regular meal after some time after exercise.

During exercise: prevent injuries step by step

Most injuries are caused by overtraining. Every time you exercise, in addition to doing sufficient warm-up exercises, you must also strictly adhere to the principle of gradual progress, allowing your body to gradually adapt to the stimulation of exercise and slowly become stronger. The famous rule of training mileage: Never increase your weekly mileage by more than 10%.

At the same time, follow the training method of alternating strong and weak exercise volumes. Moreover, Chinese medicine says that in autumn and winter, it is advisable to restrain internal nourishment and nourish the yin energy. Exercise should also follow this principle, that is, the amount of exercise should not be too much, and you should not sweat profusely, which will cause the depletion of yang energy. It is advisable to choose easy and gentle activities that do not require much activity, and carry them out at the right time, in moderation, and step by step.

You can stop when your body feels slightly hot but you haven't started sweating, to ensure that the Yin essence is retained inside and the Yang energy is not wasted. If you feel very tired after exercise and still feel unwell after resting for a few days, and have headaches, dizziness, chest tightness, palpitations, and loss of appetite, then it is likely that you have exercised too much and your recovery measures are inappropriate. The next time you exercise, you must reduce the amount of exercise and pay attention to nutritional recovery.