After strenuous exercise, especially after long-distance travel or long-distance running, people often feel sore waist and legs or sore muscles all over the body, exhausted and perhaps thirsty. What is the right drink and food to eat at this time? Many people don't pay attention. In fact, there is a lot of knowledge in this. Some people end up holding coca-cola bottle in hunger, thirst and fatigue, chewing chocolate candy in their mouths, or eating sausages, ham, roast chicken and so on. Is this good? The answer is no, if you are thirsty or tired, drinking the above drinks and eating the above food will not only help relieve pain and fatigue, but will also aggravate it, which is really "beneficial". The author's statement is not alarmist, but scientific;
As we all know, food can be divided into two categories: alkaline food and acidic food. People must mix acidic and alkaline foods to maintain the balance of blood PH in the body. The so-called acidic or alkaline food is not identified by taste or taste, but mainly by the chemical elements contained in the food being absorbed and oxidized by the human body. Generally, acidic foods contain more non-gold chips such as nitrogen, sulfur and phosphorus, while alkaline foods contain more metal elements such as sodium, potassium, calcium and magnesium. Either acidic or acidic foods, such as vinegar, oranges, barrels, plums, apricots and other fruits are also acidic, but they are not acidic foods, but are typical alkaline foods. Another example is animal meat such as cereals, sweets and cakes, fish and pork, which are not alkaline foods but acidic foods.
Under normal circumstances, the pH of human blood is balanced, and slightly alkaline is preferred. After strenuous physical labor and strenuous physical exercise, sugar, fat and protein in the body will be decomposed in large quantities, resulting in more acid. Because of the large amount of these acids, people will feel the pain in their waist, legs or whole body muscles, and feel tired. If you drink Coca-Cola in this situation, and the sugar content of Coca-Cola is high, you will discard acidic food; Eat chocolate candy, sausage, ham, roast chicken, etc. It's all acidic food. After eating these things, it is bound to "add fuel to the fire", which will definitely increase the acidity in the blood, thus aggravating the pain of human muscles and making it more difficult to eliminate fatigue in time.
Before fitness
It is best not to exercise on an empty stomach, you will feel dizzy when exercising! But if you want to eat, whether it is breakfast, lunch or dinner, you should eat it at least 1 hour before exercise, which is of course to avoid affecting digestion.
The basic principle of diet is to supplement low-fat and digestible food as an energy source during exercise.
Breakfast before fitness
What to drink? In order to increase the body's water reserve, you can drink a glass of juice with some hot drinks.
What to eat? In order to store glycogen, it is necessary to supplement carbohydrates, such as bread slices with jam or other sugary grains. MM is prone to calcium deficiency at ordinary times, and can also be supplemented with dairy products.
Lunch before fitness
What to eat? Rice or other cereals containing carbohydrates can make you energetic during exercise. If you are doing muscle training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.
Dinner before fitness
What to eat? You can choose foods that can maintain your physical strength without getting fat, such as grains, fresh fruits and green vegetables. However, it is necessary to control the food intake, because the metabolic rate is low at night, and it is easy to accumulate excess calories.
In terms of fitness
I always sweat when I exercise. Therefore, it is very important to eat during exercise, especially to replenish water! According to the length of exercise time, the specific requirements will also change. But one thing, avoid drinking ice water during exercise, because it will cause digestive system problems.
Less than 1 hour
What to drink? You need to drink 150 to 300ml of water every15min. Don't forget, even if you swim in the water, you will still lose water and need to replenish water.
Tips: A. Avoid using caffeinated drinks, such as coffee and tea, after exercise, because caffeine also has diuretic effect, which will make the body's water supply insufficient.
B. Although sports drinks can replenish lost electrolytes, ordinary diet can also replenish electrolytes, so water is better than sports drinks.