Milk can provide both carbohydrates (lactose) and protein (whey protein and casein). Compared with ordinary sports drinks, low-fat milk, whether pure or chocolate-containing, has a considerable or even better effect on muscle growth and repair. Especially drinking low-fat milk after exercise has a better effect on physical recovery.

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Milk contains a variety of electrolytes, such as sodium and potassium, which can supplement the loss caused by sweating during exercise. Milk is also rich in calcium, phosphorus, vitamin D and other nutrients. Drinking milk after exercise can enhance human strength, and its whey protein and casein (both containing essential amino acids) contribute to muscle growth.

Many people exercise to lose weight, but the diet before and after exercise is also very important, but they are worried that too much diet will affect the effect of exercise. Diet during exercise should pay attention to the following points:

1, eat more fruits when preparing.

2. Drink a cup of honey water before morning exercise.

3. Eat before exercise 1 hour. This is to avoid digestive dysfunction caused by physical activity.

4. Drinking more than 500cc of warm water according to the length of exercise makes it easier for the body to lose a lot of water and electrolytes during exercise. If water is not properly replenished in time, dehydration is likely to occur, which is harmful to the body.

You can drink a cup of sugar-free coffee before exercise, and moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.

6, the right amount of carbohydrates, although in the process of slimming, calorie control is of course important, but don't think that fasting exercise will make you thinner, because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make you psychologically compensated. Instead, you will eat more after exercise.

7. Eat a small amount of high-fiber food after exercise. If you feel hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more significant. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.

8. Don't drink caffeinated drinks after exercise. Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supplement insufficient.

9. Eat some alkaline food after exercise. Experts suggest that people should eat more alkaline foods after exercise, such as fruits, vegetables and bean products. So as to help maintain the basic balance of pH in human body, maintain human health and eliminate fatigue caused by exercise as soon as possible.

10, eat one hour after exercise and about one hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein.

References:

People's Network-Top Ten Diet Principles before and after Exercise to Make Your Exercise Effect Better 3

People's Network-Drink milk to increase muscle drinks, and drink it right to cure ailments.

People's Network-What to eat after exercise and fitness? Suggestions on exercise and healthy diet