Diet choice after strenuous physical exercise, exercise will make people sweat, and of course they will feel thirsty because of exercise. At this time, we should pay great attention to eating. Let's take a look at the diet choices after strenuous exercise.
Diet choice after strenuous physical exercise 1 In general, you should eat alkaline food after work or exercise. Among animal foods, only milk and animal blood are alkaline foods, and others are acidic foods. For drinks, it is best to drink milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water.
As for drinking salt water or sugar water after exercise, we should master it flexibly according to the specific situation. Generally speaking, in the case of sweating more, especially when engaged in strenuous exercise in summer, you should drink some light salt water appropriately. According to measurement, running a marathon takes away grams of sodium chloride with sweat. However, a person's daily intake of sodium chloride from food is only1.5g, which will inevitably lead to salt deficiency, fatigue and even muscle spasm or cramp. Therefore, it is necessary to drink some light salt water when engaging in strenuous exercise in summer.
Exercise under the conditions of not too much intensity, not too long time and not too high ambient temperature will generate less heat in the body and will not produce a lot of perspiration and inorganic salt loss. Neither salt water nor sugar water is needed at this time.
If it is a long-term exercise, such as running a marathon, long-distance running by bike, etc. And your body consumes a lot of energy, so you should drink some sugar water or sugar salt water properly. As for general physical exercise, there is no need to drink sugar water. The most suitable food after work and exercise is tofu, dried tofu and various bean products, as well as fresh fruits, melons and fruits and various vegetables. These are all good alkaline foods. Kelp is called "the crown of alkaline food".
In addition, stir-fry sesame seeds and soybeans, add ginger and a little salt, and brew with boiling water to quench your thirst. Sesame, soybean and ginger are all good alkaline foods, which are also conducive to reducing the acidity in the blood and eliminating post-meal fatigue.
Exercise and diet
The amount of exercise is less than 1 hour-principle: you don't need to supplement food, but you should supplement water.
Suggestion: Drink 150 ~ 300ml of water every15min.
Exercise 1 ~ 3 hours-principle: this is moderate exercise, and it is best to replenish sugar to the body in time to avoid hypoglycemia.
Suggestion: You can supplement sugary drinks, such as sports drinks. Or drink white water, but prepare foods that can absorb sugar quickly, such as jam biscuits, dried fruits, cereal bars, jelly and so on.
Exercise for more than 3 hours-principle: Long-term exercise requires a lot of water and food that can provide slow sugar (that is, food that consumes slow sugar and gradually releases heat).
Suggestion: supplement 0.5 liters of water per hour, small butter biscuits, almond cakes, sweet dairy products, fresh fruits and other foods containing slow sugar.
Diet choice after strenuous exercise. Practice strength to make up for protein. In order to build strong muscles, some people often do strength training such as dumbbells and barbells. This kind of exercise is heavy and requires a lot of protein. In order to ensure sufficient energy, 1 ~ 1.5g protein should be consumed per kilogram of body weight. It is suggested to eat more beef, beef tendon, fish belly, tenderloin, clams, mussels, low-fat yogurt and other foods, because they can better help muscle tissue grow.
Different sports can choose to supplement different foods, which has scientific basis. It is not just eating meat or supplementing protein that can achieve the fitness effect. In daily life, people hope to achieve different exercise effects, and a reasonable and scientific diet can get twice the result with half the effort.
Love to play ball and drink more soup.
Table tennis, badminton and tennis can exercise people's reaction speed and flexibility. Besides normal diet, you can drink more soup, which is rich in calcium and some amino acids, which is more helpful for exercise. Because these exercises make people's eyesight tense, they should also give enough vitamin A or carotene, and take cod liver oil appropriately when necessary.
Learn to dance and often eat rice.
Gymnastics and dancing should be the first choice for people who want to keep fit, but this kind of exercise does not consume a lot of fat. Therefore, in the diet, the intake of calories and fat is lower, and carbohydrates are mainly used to provide energy. Rice is the best food to supplement carbohydrates, which can make you more energetic in exercise.
It varies with different exercise time.
If you are exercising in the early morning, you should supplement some sugary healthy drinks, such as milk, juice, sweet soybean milk, etc., before exercise. You can also eat some fiber-rich biscuits or bread, preferably 30 minutes after exercise. If the exercise time is in the afternoon or evening, the food can be cereal, fruit, starch, vegetables and so on. And the exercise will be carried out after meals 1.5 hours. You can supplement yogurt or a small piece of low-fat bread as needed after exercise, but don't eat too much.