What are the fitness guidelines for men?

Exercise is a common way of fitness for men. More and more men want to become stronger. In addition to sweaty exercise, a reasonable diet is also very important. So, how can men arrange their diet reasonably before and after exercise? In fact, there are many ways for men to keep fit, so how much do you know about the men's fitness diet guide?

Eating before exercise

Eat some high-fiber cookies, yogurt, raisins, or fresh fruit 1 to 2 hours before exercise. This will give you more power when you exercise.

If you are about to participate in a running race or other competition, you should have a low-fat, high-carbohydrate meal two to three hours before the race. Eat foods that are familiar to you and easy to digest. Fruit, yogurt, a bagel, or a bowl of cereal are all good choices.

If you have food in your stomach during exercise, blood flow is redirected from your digestive tract to your working muscles, causing stomach cramps and a bloated feeling. If you exercise on an empty stomach in the morning, you need to have enough energy stored up the day before to sustain a 60- to 90-minute workout.

If you find it difficult to eat breakfast before a morning workout, have a carbohydrate-rich snack before going to bed the night before. If you exercise later in the day and it has been more than four hours since your last meal, you should have a snack 45 to 60 minutes before your workout.

Your food choices and preferences may vary depending on when you exercise, what sport you play, and how intensely you exercise. You will quickly learn which food combinations work best for you.

Post-exercise diet

Many people think that they have consumed too much physical energy after exercise, so they often like to choose a big meal of chicken, duck, fish or meat to replenish their energy and restore their physical strength. However, on the contrary, some people not only fail to eliminate fatigue, but instead feel muscle swelling, joint pain, and increased mental fatigue.

After physical labor or strenuous exercise, the body will feel very 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, sugar, peanuts, beer and other foods rich in protein and fat, it will increase blood acidification and slow down the decomposition of acidic metabolic products, thereby aggravating the degree of fatigue.

At this time, you should eat alkaline foods, such as beans and bean products; spinach, lettuce, radish, potato, lotus root, onion, kelp, apple and other fruits, vegetables and sea vegetables; milk and dairy products, etc.

Eat after about an hour, because it is easier to accept various drinks or liquid foods after exercise, and you can replenish water at the same time. If you haven't eaten a full meal within two hours after exercise, you can eat solid food to supplement carbohydrates and protein.

For example, three fruits (apples, oranges, etc.); two fruits plus a glass of milk. 500 ml of pure juice; two fruits plus a cup of yogurt; two slices of bread with a little jam and a cup of milk, etc.

Finally, the editor would like to remind everyone that, in fact, the most important fitness for men is to exercise outdoors or indoors. Men also need to be particularly careful about their diet during exercise, because a reasonable diet combined with proper exercise can achieve better exercise results.