How to exercise with full energy? Nutritionists reveal 6 undisclosed convenience store energy combinations!

Do you sometimes want to exercise but can’t seem to muster the energy? Walking into the gym but feeling overwhelmed? If these conditions occur often, you must pay special attention to "pre-exercise" supplements! Life is busy, and the time we finally squeeze out for exercise must be as efficient as possible. Today, a nutritionist will show you how to choose food in convenience stores, so that we can step out with full energy every time and enjoy exercise!

To replenish energy, you need enough carbohydrates

When it comes to energy, the most important thing must be carbohydrates. No matter what exercise we do, we will use carbohydrates as energy. Even if it is jogging, aerobic dance and other exercises, as long as the heart rate reaches 130 beats per minute, more than 40% of the energy will come from carbohydrates!

Solid, carbohydrate-rich foods, such as bread and fruit, can be consumed 2 hours before exercise. However, if you are too busy to eat and there is only about an hour left before exercise, the liquid will be absorbed quickly and will be less likely to cause gastrointestinal discomfort. Therefore, fruit juice, energy drinks, and sports drinks will be our good friends.

Generally speaking, you should consume about 30-50 grams of carbohydrates before exercise, so a can of energy drink or a banana is enough!

Of course, if you exercise for a long time today, more than an hour, you can also replenish energy during exercise to delay the occurrence of fatigue. You must use liquids for replenishment during exercise, because your heart rate will increase, your breathing will become rapid, and your throat will be particularly dry during exercise. Liquids are not only easy to absorb and swallow, but can also replenish water at the same time. Therefore, energy drinks and sports drinks are the most suitable supplements for use during exercise.

Caffeine and taurine help us get into the state faster!

In addition to energy, maintaining a good mental state is also an indispensable element to improving exercise results! We always feel a little dizzy after working or going to school all day. At this time, caffeine and taurine can help us get into the state faster. How can we supplement these nutrients? In fact, you can easily find it in convenience stores!

Coffee, tea, and energy drinks all contain caffeine. We only need to consume about 50-100 mg of caffeine before exercise to increase exercise performance, so a cup of coffee can easily meet the target. The caffeine concentration of tea is lower, and about 300-600 ml is enough. Commercially available energy drinks contain 80 mg of caffeine in 250 ml, so just a small can can meet your needs!

In addition, taurine can accelerate neuron proliferation, help electrolytes enter and exit cells, and maintain brain function, so it can reduce fatigue. It can be obtained from seafood and meat. If there is still some time before exercise, a bowl of fish soup may be a good option, but if it is close to exercise time, energy drinks may be the first choice.

We arrange it at different time points. The longer it is away from exercise, the more choices we have and the more we can eat!

1-2 hours before exercise

Principle: Calories between 200-400 kcal, can be combined with solid food

Combination 1: Triangular rice ball + energy drink

Combination 2: Baozi (taro, red bean paste) + small can of juice

Combination 3: Rice blood cake, fish cake + energy drink

Within 1 hour before exercise

Principle: Calories within 200 kcal, mainly liquid, reduce solid food to avoid gastrointestinal discomfort

Combination 1: 1 can of energy drink

Combination 2: 1 banana

Combination 3: 1 can of juice

Choose the right combination, improve performance, and sweat happily

No matter how busy your life is, you should never forget to exercise. Finding a supplement combination that improves efficiency and saves time is a good way to maintain your exercise habits. Next time you put on your sportswear, don’t forget to refer to the pre-workout combinations provided by nutritionists. By mastering the time and food types, you can easily eat for energy and sweat to your heart’s content!

This article comes from Good Food Class

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