Recently, the Beijing Olympic Games have sparked a passion for sports across the country. In this regard, nutrition and exercise experts in Chongqing remind us that scientific and rational dietary arrangements before, during, and after exercise can make the effects of exercise "twice the result with half the effort," and several aspects are worth noting.
First, a small amount of food should be consumed before exercise. "Exercising on an empty stomach or right after a meal is very detrimental to human health," said Chongqing nutrition and exercise experts. Eating a small amount of food half an hour before exercise can prevent digestive disorders caused by physical activity and can also enhance the effectiveness of the exercise. If it's morning exercise, breakfast should definitely avoid hard-to-digest foods; it is best to consume small amounts of dairy products, grains, fruits, and drinks.
Second, fluids should be replenished in a timely manner during exercise. Chongqing nutrition and exercise experts say that if the exercise time is less than 1 hour, you should drink 150 to 300 milliliters of water every 15 minutes; if the exercise time is between 1 and 3 hours, you should replenish the body with sugar water in a timely manner to avoid hypoglycemia. In addition, you should not drink ice water during exercise, as drinking ice water during strenuous exercise can cause problems with the digestive system.
Finally, it is not advisable to eat acidic foods such as fish and meat after exercise. Chongqing nutrition and exercise experts say that after exercise, a large amount of sugar, fat, and protein in the body are broken down, producing acidic substances such as lactic acid and phosphoric acid. These acidic substances can stimulate the body's tissues and organs, causing muscle and joint soreness and a feeling of mental fatigue. Foods like fish and meat are acidic foods. Eating these acidic foods immediately after exercise will make the body fluids more acidic, which is not conducive to relieving muscle and joint soreness and body fatigue. Experts suggest that after exercise, one should eat more alkaline foods such as fruits, vegetables, and soy products to maintain the body's acid-base balance, thereby achieving the goal of eliminating exercise fatigue and maintaining health.