Is it better to eat before or after exercising

The diet arrangement before and after fitness should be adjusted according to the training objectives. For those who gain muscle, it is recommended to supplement nutrition after fitness, while for those who lose weight, it is more suitable to eat a small amount before fitness. The main influencing factors include training intensity, digestion and absorption efficiency, and differences in metabolic needs. Eating after fitness is more conducive to muscle synthesis and repair, as the body is in a metabolic window period and has a higher absorption and utilization rate of proteins and carbohydrates. High protein foods combined with moderate amounts of fast carbon can quickly replenish muscle glycogen. Whey protein, chicken breast, bananas, etc. are ideal choices. supplementing with 20-40 grams of protein and 50-100 grams of carbohydrates within 30 minutes after strength training can significantly improve muscle synthesis efficiency. But attention should be paid to avoiding high-fat foods that delay absorption, while controlling total calories to avoid fat accumulation. Eating a small amount of food 1-2 hours before exercising can improve athletic performance and is suitable for those who exercise in the morning or have not eaten for a long time. Choose low glycemic index foods such as oats, whole wheat bread, and other slow-release carbohydrates, and pair them with a small amount of nuts to supplement healthy fats. Before aerobic exercise, it is recommended to supplement 5-10 grams of branched chain amino acids to help reduce muscle breakdown. It is necessary to control the food intake between 200-300 calories to avoid feeling full and affecting the exercise state. High fiber foods should also be reduced to prevent gastrointestinal discomfort.

It is recommended to adjust the eating time according to individual reactions, record exercise performance and physical feedback under different dietary arrangements. Regardless of which method is chosen, it is important to ensure balanced nutrition throughout the day, avoid high sugar and high-fat snacks before and after exercise, and choose more natural ingredients. Long term fitness enthusiasts can consult a nutritionist to develop a periodic diet plan that matches nutritional supplements with their training cycle, while also paying attention to replenishing fluids and electrolytes to maintain exercise endurance.