Do you need to eat before the morning exercise

Morning exercise is good for health, many people adhere to morning exercise all year round, especially the middle-aged and elderly. Many people know that the state of a full stomach is not suitable for exercise, but do not eat to go to the morning exercise is good?

Do you want to eat before morning exercise?

Healthy people can not eat

Healthy people can not eat in the morning exercise, people have a certain ability to self-regulation, blood sugar deficiency, will be through the consumption of liver glycogen or fat to compensate, appropriate morning exercise on an empty stomach can also stimulate the exercise of the regulatory system.

The weaker body should eat properly

Middle-aged and elderly people, patients with hypertension and hypoglycemia, or people in a long-term subhealthy state with a weak constitution, need to eat properly because the liver contains low glycogen in the early morning, and morning exercise on an empty stomach can easily cause hypoglycemic vertigo, and the free fatty acids produced by fat decomposition can also increase the burden on the heart.

What to eat before morning exercise

Drink water

After a whole night of metabolism, the body has lost a lot of water, and if you practice in the morning, you will continue to lose water. Therefore, it is best to replenish 150ml of water before morning exercise. Especially people with hypertension and hyperlipidemia, if there is not enough water, the viscosity of blood will be higher after sweating, which will be bad for health. People with normal blood sugar can also drink a glass of honey water, so that they can replenish their sugar and unnecessarily eat other foods. Diabetics, on the other hand, are better off drinking plain water.

Eat bananas

Bananas are extremely easy to digest and high in calories among fruits, which can quickly provide energy for the body and prevent fainting during exercise, so eating 1 banana before morning exercise is an excellent choice.

Drink white rice porridge

Rice contains high starch, cooked into thin white rice porridge after eating and easy to digest, especially suitable for morning exercise before eating. Because there is more water in the white rice porridge, you can reduce the water appropriately to avoid bloating after drinking the bowl of porridge, which will affect the next morning exercise. You can drink 100ml of water and then eat a small bowl of porridge.

How long is it appropriate to eat breakfast after the morning exercise

About 30 minutes. In the process of morning practice most of the blood is distributed on the exercise system, only a small amount of blood is distributed on the digestive system, so the digestive function will be reduced accordingly, even if the morning practice has ended, this situation will not end within a short time, and eating immediately after the morning practice will affect the digestion and absorption of food, and often this will lead to indigestion or malignant chronic gastritis and other symptoms. Therefore, it is best to eat breakfast after 30 minutes of rest after the morning exercise.

What to eat after morning exercise

Liquid food

Congee, soup, juice and fruits and vegetables with more water (such as grapes, tomatoes, oranges, watermelon, cucumbers) and lettuce, which have higher water and vitamin contents, can help the body replenish water and vitamins.

Eat more foods with higher protein content

You can eat foods rich in protein, such as milk, soy milk, eggs, fish, etc. They can provide the body with timely energy.

Alkaline food

Alkaline foods should also be eaten, such as soy products, fruits, fresh vegetables, dairy and animal liver rich in protein and vitamins, etc. They can reduce the acidity of the blood and neutralize the balance to reach a weak alkaline, which can be good for eliminating fatigue.

Eat more foods rich in potassium and vitamins

Such as potatoes, bananas, oranges, orange juice and raisins, etc., they can help the body to discharge the accumulated metabolic products, but also can play a role in eliminating fatigue.

Warm tips

Do not eat too much or too well before the morning exercise, you should choose simple and easy to digest food that can quickly provide energy.