How to pay attention to dietary issues while exercising

When exercising, diet should balance nutrition and calorie control, with a focus on protein supplementation, carbohydrate selection, fat intake, water supplementation, and timing of eating.

1. Protein supplementation

The daily protein requirement for fitness enthusiasts is 1.2-2 grams per kilogram of body weight, with priority given to high-quality protein sources such as chicken breast, egg white, and low-fat dairy products. Protein intake should be evenly distributed among meals, and supplementing 20-30 grams of protein within 30 minutes after exercise can help with muscle repair. Whey protein powder can be used as a dietary supplement, but it cannot replace natural foods.

2. Carbohydrate Selection

Choose low glycemic index compound carbohydrates such as oats, brown rice, and whole wheat bread as staple foods. Moderate intake 1-2 hours before training can provide sustained energy. After high-intensity training, it is necessary to supplement easily absorbable carbohydrates such as bananas and white bread, combined with protein to accelerate glycogen recovery. The daily intake of carbohydrates should account for 40-50% of the total daily calories.

3. Fat intake control

Daily fat intake should not exceed 30% of total calories, and priority should be given to sources of unsaturated fatty acids such as nuts, deep-sea fish, and avocados. Avoid consuming high-fat foods before training to avoid affecting athletic performance, and after exercising, supplement with appropriate amounts of omega-3 fatty acids to help fight inflammation. Trans fats need to be strictly restricted.

4. Water supplementation

Drink 500 milliliters of water 2 hours before exercise, and supplement 150-200 milliliters every 15 minutes during exercise. High intensity training lasting more than 1 hour requires supplementing with sports drinks containing electrolytes. Avoid drinking large amounts of water at once, and supplement 1.5 liters of fluid for every 1 kilogram of weight loss after exercise. The color of urine should remain light yellow.

5. Timing of Eating

Eat a regular meal containing carbohydrates and proteins 2-3 hours before strength training, and add a small amount of food 1 hour before aerobic exercise. Timely supplement nutrition after exercise, with an ideal time window of within 45 minutes after training. Avoid overeating 2 hours before bedtime, and if necessary, use casein slow-release protein. Eating small and frequent meals helps maintain metabolic stability.

Dietary management during fitness needs to be personalized according to training goals. During the muscle building phase, it is necessary to ensure a surplus of calories but avoid fat accumulation. During the weight loss phase, it is necessary to create a reasonable calorie gap but maintain sufficient protein. Suggest recording daily diet and training feedback, and regularly adjusting dietary structure. Pay attention to vitamin and mineral supplementation, and consume no less than 500 grams of vegetables and fruits daily. Avoid extreme dieting or overeating, and maintain a regular diet over the long term to achieve sustained fitness results.