If you do a lot of exercise, you should add more nutrition: protein should not only eat food containing animal protein, but also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and suitable food for fitness exercisers. Generally speaking, within 90 minutes after training, the demand in protein reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans. Vitamins Fresh vegetables and fruits contain many vitamins. As long as you eat different kinds of vegetables and fruits regularly, you can get a variety of vitamins that the human body needs. Carbohydrate: Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and prepare for maintaining blood sugar level. After exercise, carbohydrates should be supplemented in time to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include rice, cereals, potatoes, vegetables and fruits. The basic nutrition in energy proportion fitness exercise is energy. There are different opinions about the proportion of carbohydrate, fat and protein in diet. Generally, 20% protein, 60% carbohydrate and 20% fat are more suitable. Protein is mainly used to repair muscle fibers damaged in intensive training. Some bodybuilders don't know when to take protein, and often drink milk and yogurt while training, which not only causes waste, but also harms their health. Salt in summer balances human metabolism. Sweating can expel toxins from the human body and release heat, which is beneficial to human health. Passive sweating (such as hot weather and irritability) leads to sweating. ) It's bad for the human body. If you are in poor health, this kind of sweating will do some harm to the human body. Active sweating is the sweat produced by human body's active exercise, which flows to keep the body temperature and emit heat, which is beneficial to physical and mental health. Be sure to replenish water and inorganic salts in time after sweating. The correct way to replenish water depends on different fitness intensity, but we must pay attention to slow drinking, the water temperature should not be too low, light salt boiled water or sports drinks containing various minerals and vitamins necessary for the human body, but don't take drugs containing certain minerals and vitamins privately to avoid side effects. This is to keep the balance of the internal and external environment as much as possible, so that the fat burning effect brought by exercise can be fully exerted. Getting rich nutrition from various diets is the best solution. In addition to scientific training, we should follow scientific diet methods and complement each other, so as to highlight the fitness effect.