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.

The benefits of using milk as a sports drink don't stop there. 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 nutrients such as calcium, phosphorus and vitamin D.

Eating eggs immediately after exercise is not only not conducive to relieving fatigue, but also has adverse effects on the body. Human food can be divided into acidic food and alkaline food.

Judging the acidity and alkalinity of food is not based on human taste, nor on the chemical properties of food dissolved in water, but on the acidity and alkalinity of the final metabolites produced after food enters the human body.

Acidic food is usually rich in protein, fat and sugar, and contains elements such as potassium, sodium, calcium and magnesium. After metabolism in the body, alkaline substances are generated, which can prevent the blood from changing to acidity.

Therefore, sour fruits are generally alkaline foods rather than acidic foods. Chicken, fish, meat, eggs, sugar and other flavors are all acidic foods, although they are not sour.

Extended data:

Dietary principles of exercise and fitness:

The first meal: breakfast

Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.

Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.

The second meal: snacks in the morning

About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning.

Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

The third meal: lunch

Lunch focused on protein and also included complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein.

The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

The fourth meal: before training

Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.

The fifth meal: after training and dinner

This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training.

The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.

People's Network-What food to eat after exercise? Four kinds of nutrition should be supplemented after exercise.

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