How to pay attention to dietary hygiene when exercising

When exercising, pay attention to food hygiene and focus on the selection of ingredients, processing methods, and timing of eating to avoid improper diet affecting exercise effectiveness or causing gastrointestinal discomfort.

1. Food selection

Prioritize fresh and hygienic ingredients, avoiding high-fat, high sugar, or overly processed foods. Moderate intake of easily digestible carbohydrates such as bananas and whole wheat bread before exercise, and timely supplementation of high-quality protein such as chicken breast and eggs after exercise. Raw vegetables and fruits should be thoroughly cleaned, and meat and fish should be thoroughly cooked to reduce the risk of parasitic and bacterial infections.

2. Processing Method

It is recommended to use low-temperature cooking methods such as steaming and cold mixing for homemade fitness meals to reduce nutrient loss. Take out food must be stored in a sealed food box and consumed within 2 hours. Avoid reheating overnight meals repeatedly, especially protein containing ingredients that are prone to bacterial growth. Do not consume spicy or high fiber foods that are difficult to digest before and after exercise to prevent excessive gastrointestinal burden.

3. Timing of Eating

Complete a full meal 1-2 hours before high-intensity training, mainly with a small amount of carbohydrates; Supplement protein and water within 30 minutes after exercise. During exercise, it is advisable to drink small amounts of sports drinks containing electrolytes, but avoid drinking large amounts of water at once. It is not advisable to eat for 2 hours after night exercise to prevent affecting sleep quality.

4. Tableware Disinfection

Public tableware in fitness venues may pose hygiene hazards, and it is recommended to bring your own portable tableware. When using the water dispenser provided by the gym, avoid drinking directly from the mouth. Protein powder shake cups and other containers should be thoroughly cleaned after each use and regularly disinfected with boiling water to prevent mold growth.

5. Special Protection

Pay attention to refrigerated storage of food during high temperatures in summer to avoid consuming spoiled food. After strength training, the immune system temporarily declines, so it is even more important to pay attention to dietary hygiene. If symptoms such as diarrhea and vomiting occur, exercise should be stopped immediately to replenish electrolytes. If discomfort persists, medical attention should be sought to investigate the possibility of food poisoning.

Dietary hygiene during fitness needs to be integrated throughout the entire process of exercise. In addition to paying attention to the freshness of ingredients and cooking methods, it is recommended to regularly record the relationship between diet and body reactions, and gradually establish personalized dietary plans. Maintain moderate water intake before and after exercise but avoid excessive drinking, and carry individually packaged healthy snacks with you to cope with sudden hunger. Long term fitness enthusiasts can undergo regular nutritional assessments and adjust their dietary structure under the guidance of professionals to ensure that exercise effectiveness and dietary safety are optimized simultaneously.