Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise. How much carbohydrates are needed depends on personal training and personal requirements. For athletes who train a lot, the daily carbohydrate demand is 6 grams to 10 grams per kilogram of body weight.

Other dietary principles after fitness:

Efficient hydrating beverage. To get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan.

Extended data:

What should be added after fitness:

1. Energy supplement: This kind of nutritional supplement is represented by various sports drinks, and the main component is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.

2. protein added: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.

References:

People's Network-Exercise and fitness, carbohydrate supplement is very important.