The exercise bike is the biggest test of endurance and perseverance. High-intensity aerobic exercise brings not only changes in your body but also the best way to rejuvenate you. When we ride the exercise bike and sweat, what kind of diet should we match to achieve a complementary effect?
In this article, I will share some tips on diet before, during and after riding to help you achieve better weight loss results.
Before riding: add the appropriate amount of food in advance
A small amount of food should be eaten an hour before the ride, just as a car needs gas to move forward. Never ride on an empty stomach to avoid dangerous situations such as dizziness and hypoglycemia.
Eat some low-fat foods high in carbohydrates before riding. During the ride, these foods will be converted into glycogen needed by the body and strengthen the muscles of the whole body. Foods such as bananas, apples or nuts are good Choices.
In addition, the following points should be avoided when supplementing food before riding:
1. This is not a dinner, don't eat too much
Allows you to replenish the appropriate amount of food ahead of time, rather than making you eat ahead of time. Riding an exercise bike after a meal will redistribute blood to the parts involved in exercise, and the lack of blood supply to the digestive system may cause symptoms such as gastrointestinal cramps and indigestion. And having food in the stomach while riding can cause the food to jump violently in the stomach during the ride, causing stomach pain.
2. Don’t eat high-fiber foods before riding
Foods high in fiber are hard to digest and stay in the stomach for too long, causing bloating and stomach pain after riding.
3. Do not drink carbonated drinks and yogurt before riding
Carbonated beverages contain caffeine and a lot of gas. Gas can cause hiccups during exercise, affecting breathing rhythm. Caffeine is a diuretic and will accelerate water loss.
Yogurt contains many intestinal probiotics, which can easily lead to gastrointestinal discomfort and diarrhea under the stimulation of exercise.
While riding: add enough hydration
Adults need to consume 1500 to 2500 ml of water per day. People who sweat more, are more active, and are heavier will need more water.
You can drink 100-150 ml of water 30 minutes before riding. If you ride for a long time, you need to add 100-120 ml of water in between. In addition, after riding, it is necessary to replace the lost water according to 150% of the weight difference between before and after riding.
At the same time, sports drinks containing electrolytes can be supplemented as appropriate. Also, never drink ice water while riding to avoid digestive problems.
After the Ride: Avoid Overeating
Exercising on an exercise bike consumes a lot of energy in our body. So we always feel hungry after riding and have a big appetite. We will want to eat whatever we see. At this time, we must keep our mouths shut and avoid overeating. Otherwise, the previous riding training will be in vain.
Expert advice is to refill with some energy drinks after your ride. You can eat more alkaline foods such as fruits and vegetables within 15 to 60 minutes to restore muscle blood sugar to the best state. The protein intake is to be eaten with carbohydrates after 1 hour, thereby enhancing the synthesis of muscle blood sugar.
Now, do you know what kind of diet to use with an exercise bike to get better exercise results?
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