A complete guide to fitness and diet for men

　　exercise yes male It is a form of fitness that is often chosen. More and more men are eager to become stronger. In addition to sweaty exercise, a reasonable diet is also very important. So, how do men arrange their diet reasonably before and after exercise?

　　Diet before exercise

　　Eat high-fiber biscuits, yogurt, or yogurt 1 to 2 hours before exercise. Grape Dried or fresh fruit. This will make you more energetic when exercising.

　　If you are about to participate in a running race or other competition, eat a low-fat, high-carbohydrate meal two to three hours before the event. Eat foods that are familiar to you and easy to digest. Fruit, yogurt, bagels, or a bowl of cereal are all good choices. If you have food in your stomach during exercise, blood is diverted from your digestive tract to your exercising muscles, causing stomach cramps and a stagnant feeling. If you exercise on an empty stomach in the morning, you need to have enough energy reserves from the day before to sustain 60 to 90 minutes of exercise. If you find it difficult to eat breakfast before exercising early in the morning, try having a carbohydrate-rich snack before going to bed the night before. If you're exercising later in the day and it's been more than four hours since your last meal, have a snack 45 to 60 minutes before starting your workout. Your food choices and preferences may vary depending on when you exercise, the sport you play, and the intensity of your exercise. You'll quickly learn which food combinations work best for you.

　　Post-workout diet

　　Many people think that physical exertion is too great after exercise, and they often like to eat a big meal of chicken, duck, fish, and meat to replenish their body and restore their physical strength. However, on the contrary, instead of receiving the effect of eliminating fatigue, some people feel that their muscles are swollen, their joints are sore, and their mental fatigue is aggravated.

　　After physical labor or heavy exercise, the body will feel tired and sore. This is because the body produces a large amount of lactic acid. In the case of muscle soreness, if you continue to eat acidic foods such as fish, meat, eggs, seafood, grains, sugars, peanuts, beer and other foods rich in protein and fat, it will increase blood acidification and slow down the decomposition of acidic metabolites, thereby aggravating fatigue.

　　At this time, you should eat alkaline foods, such as beans and soy products; spinach, lettuce, radish, potatoes, lotus roots, onions, kelp, apples and other fruits, vegetables, and sea vegetables; milk and dairy products, etc.

　　Wait about an hour before eating, because it is easier to accept various drinks or liquid food after exercise, and you can replenish water at the same time. If you have not eaten a meal two hours after exercise, you can eat solid food to supplement carbohydrates and protein. For example, three fruits (apples, oranges, etc.); two fruits and a cup of milk; 500 ml of pure juice; two fruits and a cup of yogurt; two slices of bread with a little jam and a cup of milk, etc.

　　Men should be particularly careful about their diet when exercising, because a reasonable diet can achieve better exercise results.