What To Eat While Exercising

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Getting the right and proper nutrition is essential for working out!

By choosing the right food and matching the exclusive training plan, you can achieve faster performance than others during the exercise process. This not only allows you to have enough energy to complete all the training during the training process, but also gives you more energy at the end of the training. Afterwards, it maximizes the synthetic efficiency of muscle.

So how should these diet plans be designed before, during and after training? We will tell you this in a simple and fast way.

Important basic nutrients

The three most important nutrients for the human body: carbohydrates, protein and fat, these are the energy sources most needed for the body to function, and at the same time, they are also the three major nutrients necessary for training muscles and maintaining cell health. When we use a balanced approach Providing calories from these essential nutrients helps the body build and maintain muscle mass and lose fat.

So how do we distribute the three major nutrients?
Generally speaking, for people who are doing weight training, it is recommended to consume 1.2-2g of protein per kilogram of body weight per day. In addition, you need to consume 5-12g of carbohydrates per kilogram of body weight every day. For weight trainers with higher intensity, the carbohydrate intake should be increased to a high carbohydrate intake of 8-12g per kilogram per day in order to quickly replenish the body's glycogen storage.

How much fat should you eat? In fact, in many studies, the amount of fat intake is not clearly stated, but you can know how many grams of fat you should consume after deducting the calories of protein and carbohydrates based on your daily calorie intake!


Arrange a meal plan

You already know that the three major nutrients are very important to the body, but when and what to eat will also affect your performance in training or competition! Some studies also point to the ability of proper timing of nutrient supplementation to enhance muscle repair and synthesis, and even stabilize mood.

Therefore, in order to ensure that you can get the best results in training, the first thing is to ensure that your daily calorie intake is sufficient. If your body is in a calorie deficit for a long time, it will be difficult to make training effective and muscle growth for better efficiency. Please remember! People who engage in strength training will need higher caloric intake than those who sit for a long time. Some studies have also estimated that the daily calorie needs of a high-intensity strength athlete are 43 calories * body weight ( Kg), in order to maintain muscle and body weight.

In addition, men usually need a slightly higher daily calorie intake than women, but how much is enough? This must vary according to your training intensity, training frequency and training type; therefore, you must first understand your daily TDEE (daily calorie consumption), and then you can use your training method and Intensity, to fully develop a meal plan that fits your goals.

Using reasonable equipment will make your sports performance more effective. BP Smartwatch can control the playback of music, making your exercise process full of fun.