1, carbohydrate
In order to supplement the blood sugar and muscle glycogen consumed by exercise, it is best to supplement it as soon as possible after exercise, and it is generally recommended to take it within 30 minutes after the end of training. Therefore, it is a good choice to eat one or two bananas after exercise in the fat-reducing stage.
2. protein
Eating protein-containing carbohydrates helps to replenish muscle glycogen faster, and protein also helps muscle recovery and growth. Eating some milk cereal, fruit yogurt, salmon salad, chicken breast or protein powder drinks after exercise can meet the needs of the body in time.
The United States Department of Agriculture (USDA) suggests that the daily intake of protein per person is "weight (pounds) ×0.36" grams, and the familiar formula is "weight (kilograms) ×0.792" grams. So if your weight is 160 kg, it is recommended to take about 58 grams of protein every day; If your weight is 70 kilograms, the recommended daily intake is 56 grams.
Research data: The above data are for Americans, and the suggestion for us Asians (yellow race) is "weight (kg) x 1.2" grams.
Step 3: Moisture
When the body is short of water, the kidney can't filter harmful substances well, and the liver will treat these body wastes extra, thus affecting its function of decomposing body fat to some extent. Therefore, it is suggested to replenish water in time to promote the metabolic process in the body.
Extended data:
Don't drink plenty of water immediately after exercise.
Because of continuous exercise, the body sweats a lot, leading to the outflow of inorganic salts (mainly sodium) in the body, and the salt content in the blood is relatively low. If you drink a lot of water at this time, the salt content in the blood will drop sharply, and sweating will make the salt more easily lost, thus reducing the osmotic pressure of cells, leading to the imbalance of sodium metabolism and easily leading to muscle cramps.
Don't squat down to rest immediately after exercise.
After exercise, people usually feel tired, so they unconsciously squat down or sit down to have a rest. In fact, this practice is not correct. If you squat and rest immediately after fitness, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. Therefore, after each exercise and fitness, you can simply do stretching exercises to gradually relax your body, and then go to rest after breathing gradually becomes stable.
Don't take a bath immediately after exercise.
After exercise and fitness, many people are used to taking a shower immediately to refresh themselves. In fact, this practice is not scientific. Because people's body temperature will rise after exercise, capillaries will expand, and the skin will take away heat through a lot of perspiration. If you take a bath at this time, especially when the water is cold, the sweat glands will suddenly stop sweating and lose heat, which is not conducive to the recovery of physical health, and even cause muscle spasm, reduce immune function, and cause diseases such as colds, colds and tracheitis.
Don't eat immediately after exercise.
After fitness, the motor nerve center is in a state of high excitement. In this case, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. Moreover, when people exercise, the whole body blood intensively supplies the needs of moving organs, while the supply of various organs in the abdominal cavity is relatively reduced. If you eat in a hurry at this time, it will increase the burden of digestive organs, cause gastrointestinal dysfunction, and even cause various diseases.
Don't lower your body temperature after exercise.
When people exercise, blood vessels on the body surface dilate, body temperature rises, pores relax and sweat increases. If the body temperature drops suddenly at this time, such as taking a cold bath, blowing air conditioning, eating cold drinks, drinking ice water, etc. It will make the skin tense and sweat, cause physiological dysfunction such as body temperature regulation, lead to decreased immune function, and cause diseases such as colds, diarrhea and asthma.
References:
People's Network _ What can't be done immediately after exercise?