Should I eat before exercising? The experimental results were unexpected

Fasting exercise versus full exercise, which one has better fat burning effect? The images captured by an infrared thermal imaging device in the laboratory were shocking - people who ate the right food before exercise had a 37% higher fat burning efficiency than the fasting group! This groundbreaking discovery has completely changed our understanding of exercise and diet.

1. Three cognitive misconceptions about fasting exercise

1. More fat burning ≠ faster weight loss: The body does prioritize burning fat on an empty stomach, but overall calorie consumption actually decreases. Just like a candle burns fast but has a small flame, it ultimately consumes less wax.

2. The risk of hypoglycemia surges: the level of cortisol in the morning is already high, and fasting exercise may cause hypoglycemic symptoms such as hand shaking and dizziness, especially in patients with diabetes.

3. Accelerated muscle loss: When blood sugar is too low, the body breaks down muscle protein to provide energy, which is why marathon runners experience; Hit the wall "; Phenomenon.

2. Golden Diet Formula Before Exercise

1. Carbon Water Selection: Recommend low GI oatmeal or whole wheat bread, which can provide continuous energy during exercise. Experiments have shown that consuming low GI foods increases exercise endurance by 42%.

2. Protein pairing: 1 boiled egg or 200ml sugar free yogurt is sufficient, excessive protein can actually increase digestion burden.

3. Timing of eating: The most appropriate It is recommended to leave 1-2 hours before exercise to allow the digestive system to work. In emergency situations, you can choose to eat bananas or other fast carbs 20 minutes in advance.

3. Dietary plans for different types of exercise

1. Aerobic exercise: Before a morning run, you can eat half a corn and 1 tablespoon of peanut butter, with a fat to carbohydrates ratio of 1:4 being the most ideal.

2. Strength training: It is recommended to consume mixed grain rice and chicken breast meat 90 minutes before training, with a protein content controlled at 20-30 grams.

3. High intensity interval: When rapid function is needed, supplementing coconut water containing electrolytes 30 minutes before exercise is most effective Good.

4. These foods are natural enemies of exercise

1. High fiber vegetables: Coarse fiber foods such as broccoli require more than 3 hours to digest, which can easily cause bloating during exercise.

2. Fried foods: Fat digestion takes 4-6 hours, and undigested oil during exercise can form chylomicrons in blood vessels.

3. Carbonated beverages: Carbon dioxide can occupy space in the stomach, causing pressure on the diaphragm and affecting respiratory efficiency.

Before tying your shoelaces for exercise next time, remember to open the fridge and take a look. Choosing the right food can not only double your physical state during exercise, but also make every drop of sweat flow more effectively. Try pairing whole wheat toast with avocado tomorrow morning, and you'll find that exercising can be so easy!