Just like driving a car, the most important thing is fuel, and the most important sources of energy for the human body are carbohydrates and fats. For high-intensity, short-term anaerobic exercise, such as heavy training, the body needs a lot of carbohydrates to provide energy; if you do low-intensity, long-term aerobic exercise, fat is the main energy source. So, regardless of whether you’re doing heavy training or jogging, exercising on an empty stomach will keep you from achieving good athletic performance due to a lack of calories.
In addition to carbohydrates and fats, clinical experiments have found that if there is an appropriate amount of protein in the body, it can also help the breakdown and regeneration of muscle protein during exercise. Therefore, in general, the most ideal diet is to eat a nutritionally balanced meal 2-3 hours before exercise, so as to ensure that the body has the nutrients it needs during exercise.
However, for many office workers who have time to exercise after get off work, it is impossible to exercise 2-3 hours after eating a main meal. At this time, you can add a little simple low-GI carbohydrates 1-2 hours before exercise, or It is a healthy snack of about 100 calories, such as yogurt, energy bars, nuts, bananas, avocado milk, etc., which can make the body have a certain amount of heat without eating too much.
What if you are too busy at work and find you are very hungry when you arrive at the gym? At this time, eating solid food will be too late to digest. Drink a little high protein, or light sugar soy milk, which can supplement water and nutrition at the same time. In addition, many experiments have pointed out that drinking a cup of black coffee before exercise can help increase the metabolic rate and improve exercise performance. For people with muscle-building goals, supplementing a small amount of creatine also has the effect of prolonging muscle endurance.
