In addition to eating foods containing animal protein, you should also eat more soy products rich in plant protein. Bean 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 food suitable for physical exercise. Generally speaking, within 90 minutes after training, protein's peak demand and protein's supplementary effect are the best. Protein-rich foods are mainly lean meat, eggs, fish, milk and beans.

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2. vitamins

Fresh vegetables and fruits contain many vitamins. As long as you often eat different kinds of vegetables and fruits, you can get many vitamins that your body needs.

3. Water

The biggest component of human body is water. When you exercise, your body will sweat a lot, and then your body will be in a state of water shortage. Many people think that it doesn't matter if the body is short of water, but the kidney function can't be used well without water. The function of the kidney can help people filter out harmful substances. Many toxins in the body are excreted by the kidney, so it is necessary to ensure the normal operation of the kidney. Therefore, timely hydration after exercise can help metabolism and help the body discharge more waste, so be sure to replenish water in time, but don't drink more water.

4. carbohydrates

Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and maintain blood sugar level; A compound that supplements carbohydrates after exercise and promotes the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates are mainly rice, grains, potatoes, vegetables and fruits.