Eat more fruits when preparing. Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.
Eat more sweets after exercise. Some people feel comfortable eating sweets after strenuous exercise and think it is good to eat sweets after exercise. 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 elimination of creatine and prolong the recovery time of the body. Because vitamin B 1 participates in glucose metabolism, it can also help the liver to decompose creatine and make it excreted quickly. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as coarse grains, vegetables, liver, eggs and so on.
Extended data
Edible fruits before exercise: tomatoes, grapefruit and grapes, watermelons and bananas.
No matter grapefruit or Wendan grapefruit, China is actually very rich. In summer, due to the high temperature and excessive exercise consumption, it is easy to cause gastrointestinal problems. Therefore, choose fruits that will not increase the digestive pressure of the stomach. Fruits with low fiber and high vitamin content will be your best choice. Grapefruit is rich in vitamin C, and the sugar is not too high. Eating half a grapefruit half an hour before running can also help the body accumulate energy, but it should be noted that grapefruit is acidic and should not be eaten more.
Normal people's body fluids are weakly alkaline, and people will feel muscle and joint pain and mental fatigue after physical exercise. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances stimulate human tissues and organs, making people feel sore muscles and joints and mental fatigue. At this time, if you simply eat meat, eggs, fish, etc. Rich in acidic substances will make body fluids more acidic, which is not conducive to the lifting of fatigue. Eating fruits such as watermelon, banana and apple can eliminate excess acid in the body, reduce the acidity of urine, increase the solubility of uric acid and reduce the possibility of acid forming stones in the bladder.
Baidu Encyclopedia: Sports