Vegetables and fruits, especially low-sugar fruits such as green leafy vegetables, fungi and algae vegetables and pears, are strongly alkaline foods, which can neutralize lactic acid and accelerate lactic acid excretion. Don't reward yourself with big fish and meat after exercise Big fish and big meat are extremely acidic foods, which is not conducive to the discharge of lactic acid in the body.

You can choose high-quality protein sources rich in protein and low in fat, such as bean products and milk, to supplement the nutrition needed for muscle repair after exercise. It is also a good choice to drink fruit vinegar as water after dilution.

2. foods rich in vitamin C.

Vitamin C can not only relieve fatigue after exercise, but also be a raw material for synthesizing collagen, which is beneficial to the repair and growth of muscle ligaments. Citrus fruits, green leafy vegetables, kiwifruit, potatoes, green peppers, tomatoes, okra, pitaya, dates, etc. are all good sources of vitamin C.

Fruit has a high sugar content, which should be controlled within 400g, while vegetables can be eaten above 1kg. However, it should be noted that the cooking time should not be too long, mainly steaming, boiling and scalding, and oil and salt should be put as little as possible when cooking.

3. Foods rich in zinc.

Zinc can not only maintain the sensitivity of taste buds, stimulate the secretion of gastric acid, help food digestion and regulate appetite, but more importantly, it is also responsible for the maintenance and repair of cell DNA. Adequate zinc can ensure that injured muscle cells can accurately generate a new generation of muscle cells, accelerate the repair of damaged microvessels, and thus accelerate the process of muscle recovery.

It is best to choose suitable seafood, nuts and whole grains for foods rich in zinc.

4. Foods rich in antioxidants.

During exercise, the speed of oxidation reaction in the body will be intensified, resulting in more peroxides and free radicals. If there are not enough antioxidants in the body, it will not only make people feel tired, but also accelerate the aging of the body. Therefore, foods rich in vitamin A, vitamin C, vitamin E, selenium, lycopene, anthocyanins and polyphenols should be supplemented, mainly some dark or orange fruits and vegetables.

5. coffee.

After testing some female students who don't often drink coffee or do physical exercise, it is found that as long as they consume a small amount of caffeine equivalent to about 2 cups of coffee, muscle soreness can be reduced by 48%.

Although caffeine can relieve exercise pain, it is often only effective for people who don't drink coffee often, but has limited effect on people who drink coffee often, so their findings are not applicable to coffee drinkers.

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People's Network-Health: Drink coffee to relieve muscle pain