1, high protein

People will feel tired if they eat too many calories, so they should eat more tofu, lean meat, fish and eggs rich in protein.

2, vitamins

Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue.

3. Alkaline food

Eat more alkaline foods, such as fresh vegetables, fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.

4, a lot of liquid food

Such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).

Second, the meal time after exercise:

Sports nutrition believes that muscles need to recover quickly after exercise, but the gastrointestinal blood flow is small and the digestion and absorption ability is weak, so it is not recommended to eat a lot within 30 minutes after exercise. The 30-60 minutes after the end of exercise is called the "golden window period", when skeletal muscle cells open channels for nutrients such as carbohydrates and amino acids. If nutrition is supplemented in time, muscle repair and growth will reach the maximum speed with appropriate quantity and proportion. Once this golden time is missed, most of the nutrient channels of skeletal muscle cells have been closed. Even if we eat a lot of carbohydrates and protein, the speed of muscle repair and growth will decrease.

Extended data

Precautions:

Avoid eating a lot of solid food within 30 minutes after exercise, but pay attention to supplementing sugar and electrolyte, the sooner the better. Because glycogen synthase activity is the highest after exercise, early supplementation can effectively restore physical strength. You can drink some sports drinks, and whey protein is better. Don't drink pure milk or soybean milk, which is easy to burden the stomach. You can choose yogurt. 30~60 minutes after exercise is an excellent opportunity to recover from exercise, and nutritional supplements can be made according to the following principles:

(1), excessive exercise and sweating can cause microscopic damage and chronic inflammatory reaction of muscles, so it is necessary to replenish water in time.

(2) If you want to recover your physical strength better, low-fat, moderate protein and digestible foods are good choices, such as custard.

(3) Try to choose foods that can provide a lot of potassium, dietary fiber, calcium and vitamin D, such as bananas, nuts and tofu. At the same time, avoid sodium, saturated and trans fatty acids, so it is not recommended to eat salty food and greasy cakes.

People's Health Network-What food to eat after exercise and fitness? Four kinds of nutrition should be supplemented after exercise.

People's Health Network-Don't be hungry after exercise! What should I eat after exercise?