How to drink water after exercise seems to be a simple question, but the fact is very particular. Drinking water blindly after exercise will not only make you suffer from nasty diseases such as chronic gastritis and chronic enteritis, but also make your immunity decline rapidly. Therefore, Professor Milehan of Shaanxi Provincial Hospital of Traditional Chinese Medicine reminded athletes to pay attention to drinking water. First of all, don't choose iced drinks after strenuous exercise. Millihan pointed out that because people's blood vessels are excited after exercise, if they drink iced drinks, it will easily lead to gastrointestinal disorders and diarrhea. If they drink it for a long time, it will damage their metabolic function, gastrointestinal function and motivation, and may also cause gastrointestinal dysfunction and indigestion. Secondly, while drinking water at room temperature after exercise, it is necessary to balance time, water quantity and temperature, otherwise it is not conducive to body absorption. After exercise, don't drink all the water in one breath, because just after exercise, your heart beats faster and your breathing speeds up. After drinking a lot of water, the heart load increases, affecting respiratory function, not easy to quench thirst, and not conducive to absorption. If it is 500 ml of water, it is best to drink it slowly within 40 minutes, which is conducive to gastrointestinal absorption, otherwise it will bring a burden to the stomach and cause diseases. Third, if you don't want to choose normal temperature water after exercise, you can also choose some cool juice, which can reduce the accumulation of heat in the body. For example, watermelon, hawthorn, pear, mangosteen and other fruits are juiced for drinking. These fruits not only contain a variety of vitamins and trace elements, but also can quench thirst, induce diuresis, dissipate heat, stimulate appetite and taste good. But it depends on the individual. For people with poor gastrointestinal function or gastritis, it is best to drink warm water.

What should I drink after fitness?

During exercise, you should drink warm water with a little salt or sports drinks with electrolytes.

Moreover, it is not suitable for drinking during exercise, nor can it be swallowed, nor can it be frozen.

First of all, exercise sweats, and sweat contains salt. All water in the human body is salt water.

You can't supplement salt by drinking boiled water.

Secondly, the water of glucose has little meaning. The human body has enough liver glycogen and muscle glycogen, which is enough to meet the energy consumption of exercise. Going back to eat can also restore physical strength. Moreover, when the human body decomposes a large amount of sugar to improve the blood sugar concentration, supplementing a large amount of sugar will make the blood sugar concentration too high and increase the burden on the heart and kidneys. So drinks with high sugar content are not recommended.

Drinking a lot of water will increase the total amount of body fluids, that is, the heart pumps more blood, which is a big burden and not good.

If you drink it during exercise, people's doubts will rise, and people will get fever during digestion and absorption. Drinking water at this time can easily lead to overheating and heatstroke.

Drinking frozen drinks will suddenly cool the stomach with the increase of temperature, which is not good for the stomach.

What kind of water should I drink during exercise?

Generally speaking, in the case of sweating more, you should drink some light salt water appropriately. 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 water nor sugar water is needed at this time.

Exercise or manual labor can cause sweating, especially when the outdoor temperature is high and humidity is high in summer. With sweating, a lot of water and electrolytes (mainly sodium salts) are lost in the body. The purpose of promoting fluid replacement is to make these lost substances be replenished in time and keep the internal environment stable.

This is the most basic condition for maintaining physiological function and health. Clear water is a commonly used rehydration drink, which can be quickly absorbed to improve the body's water shortage, and water is easy to get and cheap. However, as a drink for sports training or physical labor, clear water has certain limitations or shortcomings. It has no taste, and drinking too much sometimes produces some disgusting feelings, so sports mobilization often stops drinking water before body fluids recover. Clear water is a sugar-free drink, so it can't provide energy for people who are exercising or working, just like a car running without oil. In addition, clear water contains no electrolyte, and the beverage with electrolyte tastes good, which can promote athletes to drink and help maintain the balance between body and body fluids. Although clear water can quench thirst for a while, it activates kidney function, in other words, it turns on the tap for kidney excretion and causes diuresis. This is because the salt in the body has not been supplemented, and only a lot of water has been drunk. If water can't stay in the body, it will cause diuresis and increase sweating, thus reducing the possibility of optimal recovery of water in the body.

What to eat during fitness?

Tell me about my own experience. First of all, work and rest should be regular, including sleep time, diet and so on. Secondly, fitness should be regular, fixed 4 to 5 times a week. Then answer your diet questions. If you need to lose weight, it is recommended to jog or jump rope on an empty stomach in the morning 10 minutes, and then have breakfast. Eat whole wheat bread with milk and an egg for breakfast. At noon, it is suitable to replenish protein in large quantities. It is recommended that beef be served with vegetables. Rice depends on your food intake and body fat. Eating more meat is not recommended for dinner, and the specific situation varies from person to person. If you are hungry in the afternoon or evening, you can add meals, such as two pieces of whole wheat bread and a glass of milk. Two or three bananas a day are the best before and after fitness. These are food supplements. If you want to practice professionally, you need protein powder to supplement protein. If you have any questions about protein powder, I'll add them.

When and how to drink fitness protein powder

Don't be superstitious about this, it can only help to grow muscles, not as fast as you think, and it is not a steroid.

Or should we strengthen our daily diet?

A very thin person

Eat a spoonful (24G) before and after training and getting up early, and 20G cheese before going to bed at night.

After training, the spoon is the most important. Whey protein powder is best to be reused within 0/5 to 30 minutes after exercise, so that the human body has the best absorption rate and can be taken at other times. Whey protein powder should be mixed with warm water, and warm milk can also be used.

Weight/spindle kg times 1. 2 - 1。 5 grams, up to 2 grams, if you do fitness, you will absorb this amount every day, and you can't stand taking too much for a long time! Excessive intake of protein will lead to kidney calculi.

In addition, protein absorbed from food every day should be subtracted.

What drinks should I drink after fitness exercise?

Physical exercise will sweat a lot, take away salt and consume energy, so you should supplement water, sugar and salt so that you can do some by yourself. It's best not to drink the cold drink just taken out of the refrigerator, but to drink it at room temperature. There are many advertisements in brand information, and you can choose a small part of them.

What is the best drink to drink during fitness?

First of all, exercise causes a large consumption of muscle glycogen, and muscle increases its intake of blood sugar, which leads to a decrease in blood sugar. If it is not replenished in time, the working muscles will be weak. On the other hand, because more than 90% of the brain's energy supply comes from blood sugar, the decrease of blood sugar will weaken the brain's ability to regulate exercise and cause fatigue. Therefore, it is necessary to supplement a certain amount of sugar during a lot of exercise.

In addition, you must do a lot of aerobic exercise and some auxiliary exercises of resistance training during fat reduction. At this time, you usually sweat a lot because of exercise, resulting in a large loss of electrolytes such as potassium and sodium, causing physical fatigue and even cramps, leading to a decline in exercise ability. Therefore, sports drinks containing electrolytes should be supplemented in time during exercise. The sodium and potassium in sports drinks are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water.

But not all sports drinks are suitable. First of all, it should be carbonated, caffeine-free and alcohol-free: carbonated gas will cause flatulence and discomfort; Caffeine has a certain diuretic effect, which will aggravate the loss of water, and exercise itself will lose a lot of water and electrolytes; In addition, caffeine and alcohol also have a * * effect on the central nervous system, which is not conducive to recovery after exercise, so it is not recommended to drink caffeinated drinks after exercise.

Secondly, pay attention to the electrolyte content in the beverage. If the electrolyte content in the beverage is too low, it cannot be supplemented; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible.

Therefore, LZ can properly supplement water and sports drinks according to its own training situation.

What water is the best for your health when you exercise in the gym?

First of all, pay attention to the hydration before, during and after exercise. "Not thirsty and not drinking" is not advisable. When people feel thirsty, the body is already in a state of mild dehydration. When the water loss of sweat reaches 2%-3% of body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart. Add120-240ml of water every15-20min.

Secondly, fruit juice, tea, carbonated drinks and white water are not suitable for drinking during exercise. Sports drinks should be selected to replenish energy, electrolytes, vitamins and water lost due to sweating in time.

Generally speaking, exercise recipes have five principles. In addition to supplementing water during exercise, sugar and protein should be supplemented in time within one hour after exercise to help muscle particles recover from structural damage.

What should I eat before fitness?

Diet is the most important thing. The diet should be healthy and reasonable, you can't overeat just because you want to gain weight, and you should pay attention to eating more high-calorie foods. The so-called calories are fat, carbohydrates, food and protein. As long as you eat more calories every day, you can gain weight. The proportion of calories: fat >; Carbohydrates and substances >; Protein. Carbohydrate is the main energy consumed by the human body, so it is a healthy standard to have enough carbohydrates and substances into the body every day. Generally speaking, honey is better. Potatoes and sweet potatoes are not only nutritious, but also high in starch. It is recommended that people who gain weight eat more.

When the function of sugar can not meet the needs of human body, fat will be decomposed into sugar, so the supply of fat is also very important. However, we should not overdo it. Fatty acids can be divided into unsaturated fatty acids and saturated fatty acids. Among them, saturated fatty acids are bad for human body, and unsaturated fatty acids are good for human body. Therefore, as much as possible intake of unsaturated fatty acids is the standard of good health.

These peanuts and melon seeds are rich in zinc, fish and chicken are also rich in unsaturated fatty acids, while pork contains saturated fatty acids, so it is recommended to eat less. But if you really like it, you can boil it in water before eating it, so that saturated fatty acids can be converted into unsaturated fatty acids.

In addition, you should also ensure that you get enough protein every day. protein is an important nutrient for human skin. With enough protein, you can avoid enviing other people's skin. So you should eat a cup of whole milk and an egg every morning. No more than two eggs a day, and eat more fruits in summer. You can eat more bananas, lychees and longan. These foods are rich in nutrition and high in calories.