wrong, when, middle, after, comfortable, energy, anything, either, move, wait

Many people believe that exercising on an empty stomach burns more calories (卡路里). But research shows that it doesn’t actually make much of a difference. Does that mean you should eat a lot of protein and carbs (蛋白质和碳水化合物) right before exercising? No, that’s not true, ____1____.Take a look at when and how you should eat, before, after, or even during exercise.

The calories in food provide the ____2____ you need for exercising. But eating too much right before exercise can cause problems. Exercising ____3____ blood from organs (器官), including the stomach, to the muscles (肌肉). So exercising on a full stomach influences digestion (消化), which could make you feel ____4____ or sick. That’s particularly true of meals high in fat, protein or fiber, which take longer to digest than carbs. Experts suggest eating more carbs than protein before exercising and ____5____ two to three hours before starting exercise.

Protein is easier to digest ____6____ exercise. If you have to wait an hour or more for a full meal, it’s better to have a high-protein snack to help control your appetite (食欲). People who are too hungry are more likely to eat too much of the ____7____ food!

Most people who are eating enough throughout the day don’t need ____8____ during exercise. But if you are training for more than an hour, you might benefit (受益) from a carb-rich snack in the ____9____.

However, experts agree that the most important part is a balanced diet. What you eat matters more than ____10____ you eat.