1. protein powder
Protein powder
After intensive whole-body high-intensity exercise, the adrenaline surge will affect your appetite, and then liquid food will be more attractive than solid food.
Milk shakes are made by mixing protein powder with water and chocolate whey powder. Studies have shown that supplementing whey protein after exercise is helpful to gain weight and produce muscle.
2.yogurt
yogurt
Yogurt not only provides protein and carbohydrates, but also is one of the rich sources of leucine. Leucine is an amino acid that can accelerate muscle formation after exercise.
(hen's) egg
egg
Intense physical exercise will lower your choline (a compound of vitamin B), which is related to muscle control, muscle memory and fat transfer to the liver.
An egg contains 126 mg of choline, which is a quarter of your daily requirement, plus 6 g of protein.
4. Cheese
cheese
Most cheeses are rich in protein, but also high in sodium. Cheese is rich in cream and low in sodium. A small glass contains 24 grams of protein.
5. Coffee
coffee
Drinking a small cup of coffee before exercise is actually possible, but research shows that drinking coffee after exercise will make glycogen transport from your blood to your muscles faster.
6.avocados
avocado
Supplementing potassium storage can help relieve muscle contraction or spasm. Half an avocado contains 488 milligrams of potassium.
In addition, research shows that people who eat half an avocado in Chinese food will feel 40% less hungry after three hours than those who don't eat avocado in Chinese food.
7.tuna
tuna
Canned tuna is not only convenient to carry, but also very convenient to replenish. Tuna is also a rich source of omega-3 fatty acids, which can reduce the probability of inflammation caused by exercise.
However, in addition to the above nutrients, tuna is also rich in mercury, so it is best not to consume too much. Don't eat more than five times a week.
8.chocolate milk
Chocolate milk
Chocolate can effectively reduce arterial pressure and increase blood circulation of muscles. But also be careful not to choose too sweet chocolate milk brand!
9. Beef jerky
Beef jerky
Meat is an important source of protein, but you should also choose the right meat. Like roast chicken breast, you'd better not eat it after exercise.
Beef jerky, pork and turkey can be brought in the fitness bag.
10. Turmeric powder
Turmeric powder
The color of this spice comes from its curcumin compound (it is natural, not pigment), and research shows that curcumin can effectively slow down the oxidative stress of exercise.