As we all know, supplementing protein after fitness is the key to ensure the rapid recovery and vigorous growth of muscles; Chicken or fish is the best choice! Protein in chicken and fish can not only provide essential amino acids such as leucine, isoleucine and valine after digestion and decomposition, but also ensure and even accelerate the repair and growth of muscle cells. Moreover, compared with red meat such as pork and beef, they usually contain less calories and lower saturated fat content, and are also very friendly to fat-reducing people!
2. Brown rice
Brown rice is more difficult to cook than ordinary rice. But it can make you feel full for a longer time, and it is also good for people with digestive problems. After hulling, brown rice still retains some external tissues, such as cortex, aleurone layer and germ. The above-mentioned external tissues are rich in nutrition, and vitamins, minerals and dietary fiber are richer than white rice, so they have always been regarded as healthy food.
3. Sesame
Sesame is delicious. More importantly, sesame contains a lot of nutrients such as fat, protein, dietary fiber, vitamins, calcium, iron and magnesium. It is suitable for patients with dizziness, backache and leg weakness caused by liver and kidney deficiency.
4. Yogurt and fruit
Yogurt is a perfect post-exercise snack, because it can increase protein's intake, and it is also a nutritious carbohydrate source. Fruit is also good for the body after exercise, because it contains simple carbohydrates and is easily absorbed. The blood sugar level will drop during exercise, but the fruit will quickly increase the blood sugar level.
5. Nuts
If you don't have time to eat a meal after exercise, it's okay to eat some nuts. Nuts are rich in beneficial fats, protein, vitamins and minerals, as well as fiber and antioxidants, which are extremely beneficial to physical recovery after exercise.
After the exercise, you should replenish water in time. In the process of exercise, it will definitely consume water in the body. Even if you exercise in winter, although you don't sweat, you will definitely consume water in your body. Water is an essential component of human body, but it is not recommended to drink plenty of water during exercise. During the exercise, a small amount of water should be replenished many times, and more tasks should be left until the end of the exercise and the body function has gradually calmed down. If you sweat too much and exercise too hard, you need to add water containing electrolytes, or salt water or sugar water.