If juice, porridge, soup, and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce, cucumbers). These liquid foods contain a lot of water and vitamins, which help the body to be replenished quickly.
2. Foods containing 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. Of course, we should not blindly supplement protein. Don't just eat meat without other foods, which will only backfire.
3. Eat more 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. Potash-containing foods and vitamins
Potatoes, bananas, oranges, orange juice and raisins are rich in potassium and vitamins B and C, which are helpful 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.
Extended data:
First, things that should not be done after exercise
1, not suitable for exercise in strong sunlight.
Strong ultraviolet rays in the sun will radiate to meninges and brain cells through people's hair and skin, which may lead to heatstroke or sunburn such as skin redness. Therefore, physical exercise in summer should not be arranged at noon when the sun is strongest, but should be arranged in the morning or after 4 pm. And the exercise time should not be too long, and the amount of exercise should not be too large.
2. It is not advisable to drink a lot of cold drinks after exercise.
It is not advisable to drink a lot of cold drinks after sweating in summer. Although drinking cold drinks after sweating will feel great, a lot of blood in the body will flow to the muscles and body surface during exercise, while the digestive organs are in a state of relative anemia. Because of the low temperature, cold drinks stimulate the stomach which is already in a state of temporary anemia and insufficient gastric acid concentration, which leads to loss of appetite in light cases and even acute gastritis in severe cases.
3. It is not advisable to drink plenty of water after exercise.
It's hot in summer, so drink plenty of water even if you don't exercise. Sweating after exercise makes people feel thirsty easily and eager to replenish water to their bodies. But drinking water at this time is easy to cause harm to the body, because all organs of the body need rest most after exercise, and drinking water is easy to burden the digestive system, blood circulation system, especially the heart. It can even lead to cramps, spasms and other phenomena.
4. It is not advisable to eat too many sweets after exercise.
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.
5. It is not advisable to take a bath immediately after exercise.
Some people think that taking a bath immediately after exercise can not only effectively remove body dirt, but also relieve fatigue, but this is actually wrong. Exercise means that the metabolism of the human body is very vigorous, the heat in the body increases, and the capillaries dilate a lot.
If you take a cold bath immediately after exercise, your skin will be stimulated by cold water, which will cause the capillaries to contract suddenly, which is not conducive to the distribution of body heat and even makes people sick, so it is best not to take a bath immediately after exercise.
Second, the hydration method of exercise and fitness
Drink about 500 ml of boiled water 2 hours before exercise. This is because supplementing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys enough time for metabolism, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to discharge excess water from the body.
During exercise, if the time exceeds 1 hour, drink some light salt, add 0.11-0.15g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius. Fang Zilong said: "Sweat a lot during exercise, and sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect.
However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia. He suggested that when you go to exercise, you'd better take a thermos cup and flush light salt water in proportion. Even if you don't feel thirsty, it's best to drink one or two cups every 20 minutes to balance the loss of sweat in your body and avoid the damage caused by dehydration.
Drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. Or you can add some sugar to the boiling water at the ratio of 1: 15. Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders.
Third, don't drink coke for exercise and fitness.
Coke generally contains caffeine, carbon dioxide and phosphoric acid. Because taking or drinking a lot of drugs or drinks containing caffeine helps athletes to be in a state of high excitement, thus improving their sports performance. Therefore, the World Anti-Doping Organization revealed that any drugs or drinks containing caffeine will be banned, including cola.
However, the caffeine content in cola is low. For ordinary people, as long as they don't drink a lot, the effect on nerve "excitement" or "inhibition" is not particularly obvious.
However, besides caffeine, cola also contains carbon dioxide and phosphoric acid, which determines that cola cannot be recommended as a sports drink.
Sufficient carbon dioxide can play the role of sterilization and bacteriostasis in drinks, and can also take away the heat in the body through evaporation to cool down. However, the carbon dioxide in cola not only makes us enjoy coolness and excitement, but also brings some stimulation to our digestive system, especially if we drink it before exercise, it may cause flatulence and abdominal pain during exercise.
People's Network-What to eat after exercise? Four kinds of food help you regain your strength.
People's Network-What to eat before and after exercise? It is not advisable to drink cola when hydrating.