1
Food rich in protein.
People who do a lot of exercise tend to feel tired after exercise. Supplementing some foods containing protein at this time will not only help the recovery of muscle glycogen and muscle synthesis, but also help to relieve fatigue. Foods rich in protein include eggs, lean meat, fish and beans.
2
Foods containing carbohydrates
Carbohydrate foods, such as noodles, potatoes, rice, noodles, etc. , the most suitable for people with a lot of exercise. They can quickly replenish energy to the body and help physical strength recover as soon as possible.
three
Potassium-containing food
Some elements such as potassium and sodium will be lost during exercise, so eating some foods containing potassium after a lot of exercise will help to replenish energy and relieve fatigue after exercise.
four
Alkaline food
After exercise, you can eat some alkaline foods, such as fresh vegetables, melons and fruits, bean products and so on. After being digested and absorbed by the human body, it can quickly reduce the blood acidity, neutralize the acid-base balance in the body, and help people who exercise a lot to eliminate muscle soreness and fatigue.
five
What do people who exercise regularly eat?
light salt brine
During exercise, a lot of water and salt will be lost in the body through sweating and breathing. If water is not replenished in time, electrolyte disorder and dehydration may occur. Therefore, after a lot of exercise, you should replenish water first, and it is best to drink light salt water. Drink water after general exercise 15-20 minutes, and drink less many times.
yogurt
Yogurt can replenish protein, calcium and water for the body, and some high-fiber biscuits can form a small meal once a day to replenish energy for the body. People who exercise a lot had better adopt the principle of eating less and eating more meals, which can reduce the burden on the stomach and replenish various nutrients consumed by the body in time.
banana
If you exercise a lot every day, it is recommended to eat a banana every day. The calorie content in bananas is relatively high in fruits, which can increase people's satiety. The trace elements and vitamins it contains also have the effect of relieving fatigue.
beef
People who exercise should consume1.5-2g of protein per kg of body weight; The protein content of beef will increase with the weight and the amount of exercise. Beef is rich in protein and amino acids, and its composition ratio is closer to the needs of human body than pork. It can improve the disease resistance, strengthen the body, and has the effects of enriching blood and repairing. For people who have a lot of exercise, eating beef every day is a very good choice.
Drinks
The most suitable nutritional drink for recovery after heavy exercise is carbon egg drink; The research shows that the mixture of carbohydrate and protein is more effective than simple carbohydrate in the recovery of muscle glycogen after exercise. Milk, fruit, protein powder, etc. can be added to the beverage.
Kiwi or Kiwi?
In the sports era, due to vigorous growth, increased hormone levels and increased perspiration, the demand for vitamins varies from project to project. Generally speaking, endurance events need a lot of vitamin B 1 and vitamin C; People who exercise a lot can usually eat more foods rich in vitamin C, such as kiwi fruit, which is rich in vitamin C, fructose and mineral elements. , known as the king of fruit. People who do a lot of exercise can eat a kiwi fruit every day to enhance their immunity and eliminate exercise fatigue.
mead
The greater the intensity of exercise, the higher the utilization rate of glycogen, but the amount of glycogen stored in human body is limited, and honey contains fructose and monosaccharide at the same time. Monosaccharide can quickly enter the blood through the digestive system to endow the body with functions, and quickly eliminate fatigue caused by heavy exercise.
Purple grapes
Purple grapes contain anthocyanins, which have good antioxidant and anti-inflammatory effects. Eating purple grapes after exercise is helpful to restore physical strength and reduce muscle and joint inflammation caused by strenuous exercise.
strawberry
Some people will have a slight muscle tear after strenuous exercise, and their bodies will feel sore. Besides being rich in fiber, strawberries also contain vitamin C and potassium, which can help replenish physical strength and help the body repair itself.