What dietary considerations should women pay attention to when exercising

During women's fitness period, it is important to pay attention to protein supplementation, control the timing of carbohydrate intake, ensure adequate hydration, increase dietary fiber intake, and supplement healthy fats in moderation. A reasonable diet combination can improve exercise performance and accelerate recovery.

1. Protein supplementation

Fitness women should consume about 1.5 grams of protein per kilogram of body weight per day, and prioritize high-quality protein sources such as chicken breast, fish, and soy products. Protein helps repair damaged muscle fibers after exercise, and whey protein is most effective when replenished within 30 minutes after strength training. Vegetarians can achieve amino acid complementarity through the combination of plant proteins such as quinoa and chickpeas.

2. Timing of carbohydrate intake

Low glycemic index carbohydrates such as oats and whole wheat bread can be supplemented one hour before exercise to provide sustained energy for training. Within 2 hours after high-intensity training, it is recommended to promptly replenish fast carbohydrates such as bananas and white rice to promote glycogen recovery. In daily diet, compound carbohydrates such as brown rice and sweet potatoes should account for the majority of total carbohydrates intake.

3. Water Management

Drink 500 milliliters of water in portions 2 hours before exercise, and replenish 150 milliliters every 15 minutes during exercise. Electrolyte beverages are suitable for high-intensity training lasting over 1 hour. After exercise, for every 1 kilogram of weight loss, 1.5 liters of water should be replenished, and the color of urine should be observed to maintain a light lemon color.

4. Dietary fiber intake

25 grams of dietary fiber per day can be obtained through dark vegetables such as broccoli and spinach, as well as chia seeds, flaxseed, etc. Dietary fiber can not only increase satiety and control calories, but also maintain the balance of gut microbiota. Pay attention to avoiding excessive intake 2 hours before exercise to prevent gastrointestinal discomfort.

5. Healthy Fat Selection

Avocados and nuts provide unsaturated fatty acids that help with hormone synthesis and joint lubrication. Consume deep-sea fish three times a week to supplement with omega-3 fatty acids and replace some cooking oil with olive oil. The fat to energy ratio in fitness meals should be controlled at around 25% of total calories.

Women's fitness diet should be dynamically adjusted according to training intensity, with a daily calorie surplus of around 300 calories during the muscle building phase and a gap of no more than 500 calories during the weight loss phase. To avoid long-term extreme dieting leading to a decrease in basal metabolism, the carbon water ratio can be appropriately increased during the luteal phase of the physiological cycle. It is recommended to keep a diet log to observe physical reactions, and if necessary, consult a professional nutritionist to develop personalized plans. Adequate sleep and scientific training are necessary to achieve the best results.