1. Add 500ml water half an hour before exercise.
Because when jogging and aerobic exercise, the body will consume a lot of sugar and water, and timely hydration can provide sufficient energy.
2. When you have a lot of exercise, you can supplement milk or chocolate in advance.
As we all know, milk is rich in protein and protein, which can be converted into amino acids, and it is especially suitable for people who keep fit and gain muscle. Drinking milk before exercise is very beneficial. Chocolate can maintain the stability of blood sugar, and the energy supplied to the body makes the blood sugar in muscles and liver in the most saturated state, which is conducive to improving exercise efficiency.
3. You can supplement sports drinks after strenuous exercise.
Exercise for a long time, usually more than an hour, is strenuous exercise. After strenuous exercise, the body will lose a lot of water and energy. Replenishing water and energy in time can avoid dehydration and hypoglycemia.
The main source of energy is carbohydrates, and the water and energy contained in sports drinks can be quickly absorbed by the small intestine. If you exercise, you can also cope with strenuous exercise by supplementing 200ml of sports drinks every 15 minutes.
Sports drinks are not suitable for everyone.
If athletes want to lose weight, it is not recommended to drink sports drinks after exercise, because a bottle of 350ml sports drinks has as many calories as 1 10, so a bottle of sports drinks may make dieters give up all their efforts, and friends who lose weight still do not recommend taking too many acidic drinks.
5. After exercise, replenish water every 15 minutes.
Athletes who sweat a lot can replenish 100 to 150 ml of water every15 minutes, which can replenish the water lost by the body in time.
6. What happens if you don't replenish water in time after exercise?
Doing a lot of exercise without supplementing water and salt in time can easily lose a lot of water and electrolyte in the body, leading to the accumulation of waste after metabolism. Long-term accumulation will lead to poor blood circulation in muscles, causing calf muscle spasm, and even chest tightness, shortness of breath, palpitation, fainting and other symptoms in severe cases.
Bian Xiao believes that on the one hand, exercise should pay attention to the intensity of training, on the other hand, it is necessary to plan diet reasonably and replenish water in time, so that exercise can get twice the result with half the effort.