If juice, porridge, soup, and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce, cucumbers).

2. Potash-containing foods and vitamins

Potatoes, bananas, oranges, orange juice and raisins are rich in potassium and vitamins B and C, which are helpful to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue.

3. Foods containing high protein

Eat more tofu, lean meat, fish and eggs rich in protein; Of course, we should not blindly supplement protein. Don't just eat meat without other foods, which will only backfire.

4, containing alkaline food

Eat more alkaline foods, such as fresh vegetables, fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.

Extended data

If broken down according to exercise time, the diet should be planned as follows:

1, you have been exercising for less than an hour;

Physical activity less than one hour requires drinking 150 to 300ml of water every15min. If you can balance three or four meals a day, it is useless to supplement food during exercise. Don't forget, if you swim, even if you are immersed in water, you will still lose water.

2. Your exercise lasts one to three hours:

Moderate exercise, it is best to replenish sugar to muscles in time to avoid hypoglycemia. Therefore, choose sweet drinks, fruit juice mixed with water, fragrant tea, drinks that can supplement sugar for exercise, or just drink water, but prepare foods that can quickly absorb sugar, such as "jam" sandwich biscuits, spice honey bread, dried fruits, cereal nutrition bars, jelly and so on.

3. You exercise for more than three hours:

If you exercise for more than three hours, you must prepare water in advance, at least half a liter per hour, and prepare slow sugar snacks: small butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc. Meals before exercise should be easy to digest, such as ham or cheese sandwiches without butter, or tuna sauce salad with little oil.

Exercise has different nutritional supplement needs, so you must know these dietary points before exercise.

References:

People's Network-A sportsman must know! Four principles of supplementing nutrition after exercise