For fitness people, if they do a lot of exercise and have no reasonable nutritional supplement, they will easily feel tired and affect their health. The nutritional supplement after fitness needs to pay attention to the following points: Jiefangwang-Jiefang Daily should balance the intake of water and salt. Be sure to replenish water and inorganic salts in time after sweating. The correct hydration method is to drink slowly with a small mouth, and the water temperature should not be too low. It is best to drink light salt boiled water or sports drinks.
Carbohydrates are essential. Sufficient carbohydrates should be supplemented before and after fitness to ensure the storage of liver glycogen, provide energy for the body and maintain blood sugar levels. Foods rich in carbohydrates mainly include rice, cereals, vegetables and fruits.
Eat more protein food. Eat more food containing protein, an animal and plant, after fitness. Generally speaking, within 90 minutes after training, protein's demand reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.
Before exercise
You'd better eat some high-fiber biscuits, or yogurt, raisins, or fresh fruit between/kloc-0 and 2 hours before exercise. This will make you more energetic when you exercise.
After exercise
Eat an hour or so after exercise, because it is easier to accept all kinds of drinks or liquid food after exercise, and at the same time, it can replenish water.
If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein.
For example, three kinds of fruits (apples, oranges, etc. ; Two fruits and a glass of milk; 500 ml pure juice; Two fruits and a cup of yogurt; Two pieces of bread with a little jam and a glass of milk, etc.
remind
A avoid drinking caffeinated drinks, such as coffee and tea, after exercise, because caffeine also has diuretic effect, which will make the body's water supplement insufficient.
B. Although sports drinks can replenish lost electrolytes, ordinary diet can also replenish electrolytes, so water is better than sports drinks.