Protein's supplement is within half an hour after training, and it is best to supplement carbohydrates that absorb quickly. Because the body after training is like a sponge that squeezes water, it needs to absorb various nutrients to supplement it. If protein and carbohydrate, the two key elements of muscle growth, are supplemented in time, the muscle will immediately stop decomposing due to training and turn into a state of synthesizing muscle tissue.
The rapid absorption of carbohydrates mainly includes: glucose drinks (the most effective) white bread, bananas and so on.
Instead, you need to slowly absorb carbohydrates before training: whole wheat bread, oatmeal, steamed bread, etc.
As a coupling factor between nerve excitation and muscle contraction, calcium always controls the beginning of muscle contraction and the end of muscle relaxation. Under normal circumstances, the concentration of calcium ion in extracellular fluid is 10000 times that of intracellular calcium ion. When cells are excited, calcium enters the cytoplasm, and the concentration of calcium in the cytoplasm increases significantly, thus causing a series of cell activities. Muscle contraction works like this: first, the information of nerve excitement is transmitted to the muscle. Nerves and muscles have a joint called nerve endings, which releases a transmitter called acetylcholine (Ach). For eAch quantum ach released, 1-4 calcium ions are needed, which shows that the release of transmitter is closely related to the concentration of calcium ions. Only by starting this mechanism can muscle contraction be achieved. When the information of muscle contraction is transmitted to muscle cells through muscle cell membrane, the role of calcium ion is dominant. There is a sarcoplasmic reticulum in muscle cells, which contains a lot of calcium ions. These calcium ions are released into the brain pulp and act on myofibrils in muscle cells, which shortens the contraction of myofibrils and shortens the whole muscle cells. This is muscle contraction. On the contrary, when calcium ions in cytoplasm are recovered by sarcoplasmic reticulum, myofibrils will relax and lengthen without calcium ions, and the whole muscle cells will lengthen, which is muscle relaxation.
The relationship between muscle function and calcium ion is far from simple, but it is enough that we know that calcium ion plays a major role in muscle contraction. The strength of muscle contraction is closely related to the concentration of calcium ion in a certain range. When calcium deficiency is severe, if blood calcium is lower than 3.5 mg per 100 ml, the stress of neuromuscular will increase, and then some muscle cells will contract. Because of calcium imbalance, only contraction does not relax, which is tetany, commonly known as cramp. Therefore, calcium supplementation is a lifelong plan. Food supplement is the best way to ensure the reasonable collocation of dietary nutrition in dietary structure. For those with severe calcium deficiency, some safe and effective calcium agents can be added, such as biological molecule calcium caseinate, which is composed of calcium ions in casein and calcium ions in milk. It is safe and non-irritating and easy to be absorbed by human body.