1, protein.
Protein is the source of life, which can effectively repair muscle fibers injured by sports. Protein called aspartic acid can delay fatigue by metabolizing lactic acid in muscle. Generally speaking, the demand for protein reaches its peak 90 minutes after exercise, and it is best to supplement protein at this time. Foods rich in protein include lean meat, eggs, fish, milk and beans. Some bodybuilders don't know when to ingest protein, and they often drink milk during training, which will cause waste and may damage their health.
2. carbohydrates.
Eat enough carbohydrates every day to ensure the storage of liver glycogen, provide energy for the body and maintain blood sugar levels. Supplement carbohydrates in time after exercise to promote the recovery of liver glycogen. Foods rich in carbohydrates are mainly rice, beans, potatoes, vegetables and fruits.
3. water.
Water sports will cause a lot of sweating, including breathing, which will take away a certain amount of water. You will lose nearly 1000 to 2000 ml of water in one hour of exercise, so it is very important to replenish water in time. It is best to drink two glasses of water before exercise. If possible, drink a little water every ten minutes.
4. Potassium and zinc.
The water lost from the secretory system after exercise mainly contains potassium and sodium, and zinc is one of them. So you need to supplement after exercise. The main foods to supplement potassium and sodium are bananas, oranges and celery. Foods such as oysters, milk and mutton are rich in zinc.
5. Vitamin B2.
B2 can promote the speed of energy intake when eating, and the amount of exercise should be directly proportional to the intake of vitamin B2. But the elderly usually lack vitamin b2, so if they exercise regularly, they should supplement vitamin b2 with milk, vegetables, beef and other foods. Of course, vitamin b2 can also be supplemented with multivitamin tablets.