Eating the wrong food during exercise has more consequences than you think

It is important to combine diet with exercise. It not only helps you maintain your figure, but also replenishes the nutrients lost during exercise in time after exercise. Below we have paired the best diet plans for various popular fitness exercises, hoping to provide a reference for you who love fitness.

Swimming Diet

Swimming requires a lot of energy because it uses all the muscles in the body. In addition, because you will encounter water resistance when swimming forward and you need to maintain body temperature, you must consume enough calories, but at the same time you must also follow an "interval principle", that is, the period from the last meal to before you start swimming.

Hard and smooth pasta: Cooking pasta hard and smooth can ensure the absorption of carbohydrates.

Honey: Not only is it an important source of energy, but it is also a source of formic acid. Formic acid is an antiseptic and bactericidal agent that can fight rhinitis.

Eggs, nectarines and carrots: Contain a variety of vitamins that are necessary for caring for skin and hair, especially after being damaged by chlorine in swimming pools.

Tennis Diet

This sport is characterized by endurance and resistance, and requires a lot of energy. After a game, metabolic disorders often occur, dehydration is severe, and the chance of tendinitis is greatly increased. Therefore, not only should you pay attention to replenishing sugar (which can be obtained from pasta, rice, and cereal) and water before the game, but you also need to replenish fruit during and after the game.

Carbonated water: It can inhibit the increase of blood acid levels in the human body after exercise.

Garlic: It can promote oxygenation of human tissues, lower blood pressure, and regulate the heartbeat that is under intense test.

Bananas: They provide sugar, magnesium, vitamin B and potassium, which can prevent cramps and replenish energy for exercising muscles.

Hazelnut and Sunflower Oils: Provide vitamin E, an antioxidant vitamin that helps prevent inflammation associated with playing tennis.

It is important to combine diet with exercise. It not only helps you maintain your figure, but also replenishes the nutrients lost during exercise in time after exercise. Below we have paired the best diet plans for various popular fitness exercises, hoping to provide a reference for you who love fitness.

Indoor Fitness Diet

For the same exercise, it is easier to get tired indoors than outdoors. The reason is that there is not enough oxygen in the enclosed space indoors, and it is more difficult to maintain body temperature in a space with a constant temperature, so you need to pay attention to strengthening oxygen metabolism and eat more iron-rich foods. In addition, staying hydrated is also important.

Red meat (lamb, beef, etc.): It can provide high-quality protein (very necessary for muscle exercises in indoor fitness) and iron (provide oxygen to the chest and hemoglobin to the lungs and muscles).

Beans (such as lentils): Provide slow-burning sugars and copper (which works with iron in the human body) essential for exercise.

Fresh vegetables: broccoli, asparagus, celery, etc. can promote urination and thus better excrete toxins from the body.

Diet for resistance sports

Competitive sports refer to karate, judo, etc. In terms of diet, this type of sports requires attention to adequate sugar intake to maintain and restore physical strength. In addition, calcium (such as dairy products will make bones stronger), iron (such as meat and lentils to form hemoglobin) and fatty acids are also needed. The diet before exercise should be light.

Fish and seafood: Provide tyrosine, an amino acid that stimulates the nervous system that is activated during exercise.

Leafy vegetables (broccoli, cabbage, spinach): Provide vitamin K, which helps blood clotting, and vitamin B9, which is necessary for the normal functioning of the nervous system.

Grains: Provide slow-burning sugars and mineral salts, such as magnesium, needed during exercise.

Editor's tip: Before, during and after long-term exercise, you must have enough water and electrolytes. Make sure you get enough minerals (such as calcium and magnesium) and electrolytes (such as potassium and sodium) in your daily diet. Minerals can be obtained from foods such as milk, yogurt, and green leafy vegetables, and electrolytes can be obtained from bananas, oranges, celery, natural foods, or some low-sugar beverages.