Can you run on an empty stomach? It's already 9:30, and you're at the gym. Should you eat or not? If you accidentally make a wrong choice, it might affect your workout. Remember, eating before and after exercise is essential, and you must do it right! Aerobic exercise helps burn fat, but that doesn't mean you should skip meals. Jogging, swimming, tennis, aerobics—when doing aerobic exercises, don't forget to eat properly. What to eat before training White practice: Even during fat loss, don't go for a run or swim on an empty stomach. Long-term fasting before workouts can lower your basal metabolic rate and may lead to hypoglycemia or even injuries. The case of girls fainting from running isn't uncommon. Principle: low GI carbohydrates + moderate protein The meal before aerobic exercise should consist of low glycemic index (GI) carbs, plus a small amount of protein. Two options (1) Basic option: 50g whole grain bread + 100ml low-fat yogurt + 20g raisins + one egg These foods are easy to prepare and can be eaten within 5 minutes. The bland taste of whole grain bread and low-fat yogurt can be balanced with raisins. (2) Tasty version: 30g oatmeal + 20g low-fat milk + 150ml banana honey + 100ml water Soak the oatmeal in low-fat milk, add honey for flavor, and finish with a banana. You'll love this meal! TIP: If you don’t have time for a full meal two hours before exercising, these combinations can be consumed 30–60 minutes before your workout. After your workout White practice: After a 50-minute long run, you've used up all your energy. You might feel like rewarding yourself with a big meal, but that’s not the way to go. Drinking water and skipping food is also bad. Both approaches can hurt your progress. Principle: electrolytes, moderate amounts of medium to high GI carbs and proteins Even though the goal is fat loss, you shouldn’t avoid protein and carbs entirely. It’s important to consume the right amount of high-quality protein and medium-high GI carbs. High-quality protein is low in fat and easily absorbed, such as chicken breast or whey protein. Medium to high GI carbs help restore blood sugar levels after exercise. Two options (1) Regular: 50g mashed potatoes + 200ml low-fat yogurt + 150g vegetables (tomato, broccoli, spinach) Potatoes are a good source of carbs, but avoid adding butter or condensed milk. (2) Luxury model: 50g purple sweet potato or corn + 150g chicken avocado salad (with low-fat dressing) + 150g mango milkshake Ideal for intense workouts, such as swimming for over 60 minutes. TIP: These recommendations are suitable for aerobic exercises lasting more than 45 minutes. If you’re just walking for 30 minutes, remove the starchy foods from the recipe. Strength training, building muscles, not just size Whether you're lifting weights or using barbells, eating is more important than the workout itself when it comes to strength training. Eating before training White practice: Lifting dumbbells without eating can cause cramps! This often happens if you train on an empty stomach. Eating too much before training can cause discomfort, like nausea. Principle: low GI carbs, high-quality protein Low GI carbs break down slowly into glucose, providing sustained energy. High-quality protein is low in fat and easy to absorb. Two options (1) Breakfast: 50g whole grain bread + 1 egg white + 20g almonds or raisins + 200ml milk This is a standard breakfast, but it’s perfect for preparing your body for a tough workout session. (2) Liquid option: 150g porridge + banana milkshake + 1 slice of cheese (150ml yogurt + banana) This liquid form is easier for your body to absorb. Porridge provides quality carbs and hydration. TIP: It’s best to eat 60–90 minutes before your workout. You can also carry a raisin or half a banana to snack on while heading to the gym. After your workout White practice: Muscle growth follows the principle of “over-recovery.†Training breaks down muscle fibers, and if you provide nutrients immediately, your body will repair and grow stronger. It's no exaggeration to say that 70% of the muscle you want is built through post-workout nutrition. If you eat incorrectly, you won't get the results you want. Principle: adequate quality protein, adequate high GI carbs After training, your muscle glycogen stores are depleted. You need glucose to replenish them. Simple carbs break down quickly into glucose, helping your muscles recover faster. Protein supports muscle repair and reduces soreness. Two options (1) Bodybuilder favorite: 150g brown rice + 100g lean beef or chicken + 20g protein powder + 100g fried spinach or broccoli + 100g avocado or watermelon 1. Easy to carry Plastic Sushi Container,Sushi Plastic Box,Plastic Sushi Tray,Plastic Sushi Box EVER GREEN(ZHEJIANG)NEW MATERIAL CO., LTD / KUNSHAN GREENPACK CO.,LTD , https://www.changjingpack.com
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