What should I eat before and after exercising to lose weight?

　　1. The diet before exercise should be low-fat

　　Take a walk, bike ride, or go to the gym exercise What should you eat before? Generally speaking, before exercising, it is ideal to consume foods high in sugar, moderate amounts of protein, and low in fat.

　　2. Don’t eat or drink 2 to 3 hours before exercise

　　It is not suitable to eat high-fat or large amounts of food before exercise, as this is not conducive to digestion during exercise. Experts recommend waiting at least 2 to 3 hours after a snack (or at least 3 to 4 hours after a main meal) before exercising to allow your body enough time to absorb the nutrients you consume.

　　3. Avoid snacks before exercise

　　If you're busy and squeeze in time to exercise (which is common), you may be tempted to grab a candy bar or other snack before heading out, but experts advise against this approach. Because most snacks are very sweet and provide more calories. And they may also contain sugar, which is something you should avoid before exercising.

　　4. Simple dietary suggestions before exercise recommended by experts (you can choose the best food combination):

　　Low-fat yogurt + banana

　　Smoothie made from skim milk mixed with frozen fruit

　　Low-fat cottage cheese, pineapple

　　Whole wheat bread, chicken nuggets + whole wheat bread

　　Diced apples and low-fat cottage cheese or ricotta cheese (can be paired with a small amount of floss)

　　cooked egg Clear + bean puree

　　5. Supplement food after exercise

　　After exercise, breathe, heart rate After the body temperature and body temperature return to normal, it is also very important to add some food. After exercise, your body is like a sponge, in desperate need of nutrients from food to gain energy and restore strength. At the same time, experts also recommend that shortly after exercise, it is best to eat some carbohydrates, combined with a small amount of protein and an appropriate amount of fat. But try to avoid high-fat and high-calorie foods like nuts and full-fat cheese.

　　6. Simple eating suggestions after exercise recommended by experts (you can choose the best food combination):

　　Whole wheat bread + 1 to 2 poached eggs

　　Whole wheat tortillas + black beans, root beer, and a little low-fat cheese

　　Brown rice with stir-fried chicken and vegetables (bell peppers, zucchini and carrots)

　　Whole wheat or whole grain pasta with chicken, cauliflower and eggplant

　　Whole grain cereal or oatmeal with skim milk and fruit (such as banana)

　　7. Replenish water in time

　　The right food mix isn't enough - you also need to stay hydrated while exercising. Don't wait until you're thirsty to drink water; replenish your fluids at all times. Club fitness coaches generally require clients to drink at least 450ml of water two hours before exercise and 175 to 350ml of water every 15-20 minutes during exercise.