Should I eat vegetables before or after exercising

Vegetables can be eaten in moderation before and after exercising, and the specific choice should be determined based on exercise goals and digestive characteristics. Vegetables are rich in dietary fiber and vitamins. Eating them before exercise can provide stable energy, while supplementing them after exercise can help with recovery. Eating vegetables 1-2 hours before exercise is more beneficial for endurance training. Spinach, broccoli and other green leafy vegetables contain nitrate components, which can promote vasodilation and improve exercise performance. The sustained-release properties of dietary fiber can avoid severe fluctuations in blood sugar levels and are suitable as a carbohydrate supplement before long-term aerobic exercise. It should be noted that high fiber vegetables may increase the burden on the gastrointestinal tract. It is recommended to choose easily digestible cucumbers, tomatoes, etc., and pair them with a small amount of high-quality protein for consumption. Supplementing vegetables within 30 minutes after high-intensity strength training can accelerate body repair. After exercise, muscle fibers are in a minimally damaged state and require the participation of vitamin C and antioxidants for repair. Dark colored vegetables such as bell peppers and kale contain phytochemicals that can neutralize free radicals generated during exercise. At this time, pairing with an appropriate amount of carbohydrates can promote insulin secretion and aid in nutrient absorption. People with weak gastrointestinal function can make vegetable juice from vegetables to avoid raw and cold stimulation. Fitness enthusiasts should ensure a daily intake of 300-500 grams of vegetables and prioritize choosing fresh seasonal varieties. Avoid consuming a large amount of raw fiber vegetables before exercise to prevent bloating from affecting exercise performance; After exercise, avoid consuming only vegetables and combine them with moderate amounts of carbohydrates and high-quality protein. Long term fitness enthusiasts can combine vegetables with staple protein in a reasonable way, consume them in different time periods to meet the nutritional needs of different training stages, and pay attention to observing individual digestive differences to adjust their eating time.