A slim, healthy, beautiful body is something that everyone wants to own. Weight training is the way many people choose. And one of the prerequisites when exercising is maintaining a reasonable diet. Find out in this article!
Nutrition is one of the extremely important factors in the process of exercising, especially for weight loss. What you need to prioritize when building a diet for this process is your pre- and post-workout meals. Because these are two meals that will have a lot of impact on your efforts.
Avoid fasting before exercise because then the body will convert muscle tissue into energy, this will make you easy to lose strength, quickly tired, can lead to dizziness, headaches and the result of weight loss. not satisfied.
In addition, according to the report, instead of the extremely unhealthy fasting method, choose foods rich in fiber, protein and healthy fats. This will lead to better, safer weight loss results.
Besides, some people have a habit of eating full right after exercise to make up for lost energy, but this is not recommended.
Therefore, in order to achieve satisfactory weight loss results through exercise, eat a light meal about 45-60 minutes before exercise to provide more energy for the body, helping to burn more calories. And after training, let your body rest for 30 minutes before eating the next meal, remember not to eat too much!
The pre-workout meal to lose weight gives you energy throughout the workout, as well as energizes you to work harder.
You should not consume fried, fried, greasy or unhealthy foods, … both before and after exercise because these delicious foods will make all your efforts go up in smoke. . Instead, add protein and fiber to your menu through things like:
After exercising, because the body has expended energy during exercise, it will need foods rich in protein, good fats and fiber to provide energy, speed up the recovery process of muscles, start Repairs and prevents muscle breakdown and maintains necessary hormone levels.
Therefore, at the post-workout meal you can consume the following foods:
The first day starts with oats, banana pancakes and protein shakes. At noon, you will enjoy a variety of nuts, chicken salad and bell peppers. Energize pre-workout with bananas. Brown rice, pea curry and post-workout sprout salad.
Day 2 , breakfast is Greek yogurt with oatmeal, fruit and mango juice. Lunch is still rotisserie with many nuts but will use fish curry, vegetable salad to avoid snoring. Before training, snack on toast with your favorite flavor jam. And end the day with wheat bread, sautéed carrots, egg whites, vegetable salad.
Day 3 with breakfast is boiled eggs, whole grain bread, protein shake. Lunch with quinoa, chicken and broccoli salad. Fuel up your workout with nuts and dried fruit before your workout. The evening is full of energy but not full with lean beef steak, vegetable curry, brown rice, cucumber and steamed potatoes.
Day 4 will be gently opened with oatmeal and honey, apple juice. Lunch includes grilled chicken and salad. Pre-workout snack with convenient peanut butter toast. End the day with chicken curry, brown rice, broccoli, protein shake.
Day 5 , steamed eggs, toast, fruit smoothies will be breakfast to help you start a new day. Lunch includes rice rolls with grilled chicken with vegetables and salads. Before practice, snack on nuts and dried fruit. Rest for about 30 minutes and have dinner with fried chicken with onions and peppers and broccoli, milk chocolate.
On Friday , the breakfast menu features oatmeal, toast, and orange juice. Delicious lunch with cereal-coated chicken, black beans and peppers, Greek yogurt. Enjoy an apple snack with peanut butter to fuel your workout. Finish with a dinner of pan-seared salmon and asparagus, sweet potato, and protein shake.
Day 7 , the last day has a nutritious breakfast when eating oatmeal with seeds, fruit smoothies. Fuel up with whole-wheat pasta, boiled chicken, and green salad for lunch. Before practicing, eat cereals quickly, neatly, and deliciously. The last meal of the day is filled with fish curry, boiled pea salad, brown rice, tofu, milk.
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