Can you run on an empty stomach? It's already 9:30, and you've been at the gym for a while. Should you eat or not? If you accidentally make a wrong choice, it could affect your performance. Remember, it's essential to eat before and after exercise, and to do it right!
Aerobic exercise helps burn fat, but that doesn’t mean you should skip meals.
Jogging, swimming, tennis, aerobics – if you're doing any of these, avoid making meal mistakes.
Pre-Workout Meal Tips
White practice: Even during a fat loss phase, don't go hungry when running or swimming. Long-term fasting before workouts can lower your metabolism and may lead to hypoglycemia, increasing the risk of injuries. Many girls have fainted from running without eating, which is not uncommon.
Principle: Low GI Carbohydrates + Moderate Protein
What you need before aerobic exercise is low glycemic index carbohydrates (low GI carbs) plus a small amount of protein.
Meal Pairings
(1) Simple Option: 50g whole grain bread + 100ml low-fat yogurt + 20g raisins + 1 egg
These foods are easy to prepare and can be eaten in 5 minutes. The bland taste of whole grain bread and low-fat yogurt can be enhanced with raisins.
(2) Delicious Option: 30g oatmeal + 20g low-fat milk + 150ml banana honey + 150ml water
Soak the oatmeal in low-fat milk, add honey for flavor, and finish with a banana. You'll love this meal!
TIPS: If you haven't had a meal within the first two hours of exercise, these combinations should be consumed 30–60 minutes before training.
Post-Workout Meal
White practice: After a 50-minute long-distance run, you might feel completely drained. You’ve burned many calories, so you might decide to treat yourself with a big meal or try to stay strict. But both approaches are wrong! One leads to overeating, and the other harms your body.
Principle: Electrolytes, moderate amounts of medium to high GI carbohydrates and proteins
Even though the goal of aerobic exercise is to reduce fat, it’s not about zero protein or zero carbs. It’s important to consume the right amount of high-quality protein and medium-high GI carbs. High-quality protein is lean and easily absorbed, like chicken breast or whey protein. Medium to high GI carbs help restore blood sugar levels during exercise.
Meal Pairings
(1) Regular Option: 50g mashed potatoes + 200ml low-fat yogurt + 150g vegetables (tomato, broccoli, spinach)
Potatoes are a good staple food, but avoid adding butter or condensed milk.
(2) Luxury Option: 50g purple sweet potato or corn + 150g chicken avocado salad (with low-fat dressing or no dressing) + 150g mango milkshake
Ideal for intense workouts lasting over 60 minutes.
TIPS: These recommendations are best suited for aerobic exercises lasting more than 45 minutes. If you’re just walking for 30 minutes, remove all the starchy ingredients from the recipe.
Strength Training: Build Muscle, Not Just Size
Whether you're lifting dumbbells or barbells, eating properly is more important than training itself.
Pre-Workout Meal
White practice: Lifting weights, how can you not lift the last three? Sometimes cramps occur! This is likely to happen if you train on an empty stomach. Eating too much before training can cause discomfort, such as nausea.
Principle: Low GI Carbohydrates + High-Quality Protein
Low GI carbs break down slowly into glucose, providing sustained energy. High-quality protein means low-fat, easily digestible sources like chicken breast or whey protein.
Meal Pairings
(1) Breakfast Option: 50g whole grain bread + 1 egg white + 20g almonds or raisins + 200ml milk
This is similar to a standard breakfast, but it's designed to fuel your workout. In the morning, you need energy for the day, and now you're going to the gym with iron.
(2) Liquid Option: 150g porridge + 1 banana milkshake + 1 slice of cheese (150ml yogurt + banana)
The food is made into a liquid form, which is easier for the body to absorb. Porridge provides high-quality carbs and helps replenish moisture.
TIPS: It's best to eat 60–90 minutes before exercising. You can also carry a raisin or half a banana to snack on while heading to the gym.
Post-Workout Meal
White practice: Muscle growth follows the principle of “over-recovery.†Training breaks down muscle fibers, and adding nutrients immediately allows your body to repair and rebuild stronger. It's not an exaggeration to say that 70% of the muscle gains come from post-workout meals. If you eat wrong, you won't gain anything.
Principle: Adequate Quality Protein + High GI Carbohydrates
After training, your muscle glycogen is depleted. You need glucose to replenish it. Simple carbs break down quickly into glucose, helping repair damaged muscles faster. Protein supports muscle recovery and reduces soreness.
Meal Pairings
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