Even if you walk outdoors in the middle of winter, your hands and face are numb whether you feel it or not, but you are already sweating. After exercise, drink 16-20 ounces of water with electrolyte. Choose sugar-free and calorie-free electrolyte powder.

Solution: put who and electrolyte into a 20-ounce bottle. Then put it in the refrigerator. As soon as you come in, this drink is ready for you.

Rule 2: the opportunity to replenish energy after exercise

The timing of eating is very important. The best time to replenish physical strength is 30 minutes after exercise. You will use up all your energy reserves (glycogen) after running. The body needs glycogen (glucose) when running, and it also needs it after running. Glucose/glycogen is an important component for human body to rebuild and repair muscles. Without it, the human body will continue to break down muscles to supplement energy consumption. Of course you don't want this.

Solution: Make some delicious snacks in advance, freeze them in your refrigerator and take them out when you run home.

Rule 3: Choose your food wisely to help you recover.

When choosing food, carbohydrate and protein are generally chosen, which is a perfect balance, especially when their ratio is 4: 1. After thirty minutes of exercise, you talked about absorbing glucose as much as possible, so make sure the food is ready. After eating, you can take a bath and cook a meal rich in protein, vegetables and whole grains.

Solution: a slice of whole wheat bread+a tablespoon of peanut butter+1 teaspoon of jam; Or fruit and 1/2 cups of yogurt; Or fruit+a few tablespoons of nut butter. 1/ cup of dried fruit (raw nuts, melon seeds, fruits).