As we all know, sports are good for your health, and scientific sports are a powerful guarantee for a healthy life. However, do you know that one of the key points of the science movement is to ensure nutrition.

Question 1: In order to burn fat with exercise, should we eat less staple food?
The energy we need for daily work and life is actually derived from the process of oxidative metabolism of protein, lipid and carbohydrate in the body.

Carbohydrate is not only the main energy source of the body, but also an important energy supply material during exercise. When carbohydrate is sufficient in human body, it will further synthesize glycogen needed for exercise and store it in muscle and liver. If you eat too little food rich in carbon water, it will affect your endurance exercise ability.

Therefore, in order to achieve reasonable nutrition matching with exercise, the focus is on the selection of appropriate types of carbon rich water foods and the control of intake.

The energy consumption of the body mainly includes maintaining basic metabolism, engaging in physical activity (including physical exercise) and food heat effect. Inadequate energy intake will cause hunger, resulting in decreased physical strength and work efficiency; Excessive intake will easily lead to obesity and related chronic diseases.

Dietary advice during exercise
It is suggested that the daily carbon and water food of "sports talent" should account for 50%~65% of the energy supply.

If you are exercising for weight loss, it is recommended that while controlling total energy intake, you should eat less simple energy sugars (such as white granulated sugar, brown sugar, rock sugar, fructose syrup, honey, etc.) that rapidly increase blood glucose levels in a short period of time, and you should choose more complex carbohydrate foods with low glycemic index (such as coarse grains, potatoes, etc.), and follow a balanced diet.

Question 2: How much muscle do you want? Do you need more protein?
The premise of muscle growth is a certain strength of resistance exercise, with a balanced diet. A variety of factors work together to stimulate muscle growth. If you lie in bed every day and do not move, it is useless to take in more protein, but it will make fat accumulate.
If the average person's exercise volume increases, do you want to supplement protein? This mainly depends on the intensity of exercise and the ability of the body to synthesize and metabolize.

More protein intake cannot be used for muscle synthesis without limitation. Even under the condition of high intensity professional exercise training, the recommended protein intake is not more than twice the daily diet of ordinary people.

In addition, it should be noted that excessive intake of protein may increase the metabolic burden of the kidney.

When the daily diet cannot meet the needs (such as allergy to a variety of protein foods), consider using protein supplements, and consult a professional nutritionist in detail when using them.

Dietary advice during exercise
The nutrition intake of ordinary exercise only needs to add a small amount of protein on the basis of daily diet. For example, add a cup of low fat milk after exercise.

Question 3: What is a good meal plan to make exercise easier?
If you often feel strenuous during exercise, you can check whether the exercise intensity is too high, and also remember to check your diet pattern:

Do you eat regularly?

Do you exercise on an empty stomach?

Does the diet plan include enough carbon rich water foods?

Relevant experts pointed out that a reasonable daily diet should include staple foods, vegetables, bacteria, algae, fruits, poultry and livestock meat/aquatic products, milk, egg and bean products, appropriate oils, and ensure adequate water consumption.

Dietary advice during exercise
There are meat and vegetarian staple foods in each meal, milk, egg and bean products every day, and plenty of fruit and water; Eat a small amount of nuts every week and eat three regular meals.
One hour or so before the intensive exercise, you can add a meal with a total energy of 200~300 kcal, rich in compound carbon and water, and add water to ensure the energy supply during the exercise.
Note: Don't forget to subtract this part of energy in the dinner of the day to control the total energy intake.