After an hour of exercise, you will lose about one liter of water and more than three percent of water, so your physical fitness will decline and you will feel very tired. Exercise for more than 45 minutes, it is recommended to drink 200 ml of water every half hour.

2. Minerals:

People's bodies are constantly losing minerals, especially when engaged in sports activities. When sweating, the body loses not only water, but also minerals. Athletes especially need to supplement minerals such as zinc, potassium, magnesium and iron.

3. protein:

Many foods, such as meat, poultry, fish, eggs, milk, dairy products, etc., can provide high-quality and valuable protein, from which the human body produces protein that can be absorbed by the body.

4. vitamins:

With the strong body, the demand for carotene, vitamin C and vitamin E increases, and the use of high-quality vegetable oil can provide enough vitamins.

5. Fat:

Can provide abundant energy, twice as much as carbohydrates or protein. Unsaturated fatty acids are essential components of human body, which can improve load capacity and recovery capacity.