What is good to eat when exercising abs

During the exercise of abdominal muscles, it is recommended to consume a moderate amount of high protein foods, low glycemic index carbohydrates, healthy fats, vegetables and fruits rich in dietary fiber, and sufficient water. There are mainly foods such as chicken breast, oats, avocados, broccoli, plain water, etc.

1. High protein food

Chicken breast is a high-quality source of protein, containing about 30 grams of protein per 100 grams, which helps with muscle repair and growth. supplementing protein within two hours after exercise is most effective, and can be paired with steaming or low-temperature slow baking cooking methods. Whey protein powder is also a convenient choice, but natural foods are more recommended as the main intake route. Be careful to avoid high-fat methods such as frying to avoid adding excess heat.

2. Low sugar carbohydrates

Oats contain β - glucan, which can delay carbohydrate absorption, provide sustained energy, and are less likely to accumulate fat. Eating about 50 grams of oats one hour before exercise can improve athletic performance. It is recommended to choose raw oats instead of ready to eat ones. Composite carbohydrates such as brown rice and whole wheat bread are also suitable as staple foods to avoid excessive intake of refined sugars that can affect body fat control.

3. Healthy fats

Avocado is rich in monounsaturated fatty acids, which can promote testosterone secretion and help build muscle. Eating half a day is enough to meet your needs, and it can be used to make salads or spread whole wheat bread. Nuts such as almonds and walnuts are also high-quality sources of fat, but daily intake should be controlled within 20 grams to avoid excessive calorie intake.

4. High fiber vegetables

broccoli is rich in vitamin C and dietary fiber, with only 34 calories per 100 grams, making it an ideal ingredient for weight loss. Suggest using blanching or stir frying to preserve more nutrients. It is also recommended to consume over 300 grams of dark leafy vegetables such as spinach and kale daily, as their magnesium content can help alleviate muscle soreness after exercise.

5. Adequate hydration

The basic intake of plain water should be at least 2000 milliliters per day, and 150 milliliters should be replenished every 15 minutes during exercise. Diluted salt water can replace sports drinks to supplement electrolytes and avoid sugary drinks affecting the weight loss effect. Coconut water contains natural minerals and is suitable for drinking after high-intensity training, but it is important to choose non additive products.

During the exercise of abdominal muscles, the diet should follow the principles of high protein, moderate carbohydrates, low fat and high fiber, and the daily total calories should maintain a slight gap. It is recommended to adjust three meals to five to six small meals to avoid overeating in a single meal. The main cooking method is steaming and stewing, reducing the use of oil. Two hours before and after exercise is a critical period for nutritional supplementation, and the protein ratio can be appropriately increased. The combination of long-term regular training and a scientific diet is necessary to achieve clear visualization of abdominal muscles.