Are you eating right before and after exercise
Balancing regular exercise with nutritious meals, appropriate portions, and meal timing that supports comfort and recovery helps meet the body’s energy needs and maintain overall health.
Exercise and diet are mutually reinforcing and interdependent, working together to protect and promote physical and mental health.
Diet is an important source of nutrition for the body. Adequate nutrition is necessary to maintain the normal growth and development of children, promote the continuous maturation and normal physiological functions of important organs in the body, keep the immune function in good condition, and resist the invasion of diseases.
Appropriate exercise can promote blood circulation and metabolism, and facilitate the absorption and utilization of nutrients. Aerobic exercise can improve and promote cardiovascular function, keeping the body in a healthier state. Resistance exercise can increase the deposition of calcium in bones, improve bone density levels, and reduce the risk of fractures.
The impact of exercise on diet
During exercise, the sympathetic nervous system that controls motor function in the human body is in an excited state, which is beneficial for the body to complete various motor movements. At the same time, gastrointestinal peristalsis will slow down, and the secretion of digestive fluids will decrease, which is not conducive to the digestion and absorption of food. When the parasympathetic nervous system that controls the gastrointestinal tract is excited, it can promote normal gastrointestinal function, and the transition between sympathetic and parasympathetic nervous system excitation takes time.
Eat like this before exercising
Food variety Sports will inhibit digestive function, increase sweating and energy consumption. Therefore, food with high energy density and water content, such as stuffed bread, milk, eggs, minced meat Congee, tofu, potatoes, etc., is suitable for diet before sports.
It is not advisable to overeat or drink excessively before exercising. Gastrointestinal digestion and absorption of food require a certain amount of time. If we eat too much, it can cause the stomach to become full, the diaphragm to move up, reduce lung space, cause discomfort during exercise, and may also cause symptoms such as stomach spasms and bloating during exercise. At the same time, digesting food requires diverting blood to the gastrointestinal tract, thereby reducing the blood supply to skeletal muscles, which can easily lead to exercise fatigue. Therefore, eat before exercise and be about 70-80% full.
It is best to exercise one hour after eating to allow time for digestion and absorption of food in the gastrointestinal tract. In addition, fasting exercise is not advisable because it requires energy consumption and lowers blood sugar on an empty stomach, which cannot provide energy to exercise related organs such as skeletal muscles, resulting in insufficient exercise capacity.
Eat like this after exercising
After exercising, it is recommended to wait at least half an hour before eating. During exercise, the sympathetic nervous system is excited, and blood mainly supplies organs related to exercise such as skeletal muscles, with less blood supply to the gastrointestinal tract. Eating again after a period of time is beneficial for the distribution of blood to the gastrointestinal tract, better promoting food digestion and nutrient absorption.
After the food variety exercises, the gastrointestinal function is relatively weak, and it is not suitable to eat high protein, high fat and other food that is not easy to digest immediately. You can choose noodles, dumplings, Congee, scrambled eggs with tomatoes, steamed fish and other food.
The amount of food intake and exercise have a certain impact on appetite. If the heart rate is maintained at 150-160 beats per minute during exercise, appetite will be suppressed after exercise. If the heart rate is maintained at 110-120 beats per minute during exercise, it will promote appetite after exercise. When our appetite decreases after exercise, we don't have to force ourselves to increase our food intake. Even if the appetite is strong, do not overeat after exercise to avoid increasing gastrointestinal burden.
Eating should be balanced
Pay attention to energy balance
Exercise promotes energy expenditure, eating increases energy intake, and balanced eating and movement are necessary for the proper functioning of important organs in the body. Some people think that sports consume physical energy, so they eat and drink a lot before exercising; Many people also believe that after exercising, they can reward themselves with their diet. These practices can easily lead to energy intake exceeding energy expenditure, and the best way is to balance diet and exercise by measuring intake.
Adjust exercise based on weight
A simple way to maintain energy balance is to regularly weigh oneself. The annual weight gain of school-age children is 1-2 kilograms, with an average monthly weight gain of 0.1 kilograms. Children need to cultivate the habit of exercise, regularly weigh themselves while exercising, understand whether their weight growth rate conforms to the growth pattern, avoid excessive or slow weight growth, and promote the interaction between exercise and diet to shape a strong physique.
Medical Disclaimer: The information provided in this article is for general educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
