In human body, water accounts for more than 60% of body weight. If you weigh 70kg, about 40 kg is water. 2% dehydration will make you feel particularly thirsty. Dehydration will reduce exercise and work ability, so always replenish water to avoid dehydration. The scientific research on the relationship between moderate compressive strength exercise and hydration also shows that concrete hydration will reduce the physical education examination results. In order to maximize profits, it is particularly important to carry out strong muscle training. It is necessary to use the supplement frequently to achieve the actual effect of exercising muscles.
In the whole muscle training process, muscle dissolution must also be avoided. That is to say, during muscle training, the beverage that helps to avoid muscle dissolution is the appropriate beverage. Generally speaking, many myologists use BCAA, a beverage containing branched-chain amino acids, for muscle training. This BCAA is a general term for carbohydrates (valine, leucine, isoleucine) that must be ingested from food.
Drinking BCAA before and during muscle training will increase the concentration of carbohydrates in blood night, and it is expected to reduce muscle dissolution. It is very likely that it is difficult to see its effect. Especially for novice muscle trainers, they usually don't have enough energy for muscle training, so they usually don't care too much about muscle dissolution. On the other hand, drinks containing BCAA can help novice muscles concentrate during the whole muscle training process. Drinking BCAA bit by bit during the break between two muscle trainings can help you release stress, and the sweetness of the drink will refresh your mood.
What water to replenish: Generally speaking, if you don't sweat much after exercise, you can replenish some common drinks, such as pure water, warm water, tea soup, carbonated drinks, fruit juice, mung bean porridge, milk and sports drinks. If you sweat a lot after exercise, it is best to add some sports drinks, physiological saline and vegetable juice with a certain amount of electrolyte solution. Health nutritionists remind that you don't have to eat too much warm water after sweating to prevent hyponatremia.
How much to make up: The basic principle of making up is how much to make up. How can I know the amount of sweat? Generally speaking, the amount of weight loss is the amount of sweating, and ordinary people can also supplement it according to the degree of dry mouth. The amount of each supplement is 100-200ml. Try to drink as little as possible to prevent binge drinking.
When is the right time to replenish water: before exercise, during exercise and after exercise are the best time to replenish water. Many people like to replenish water during or after exercise, and often ignore replenishing water before exercise. Authoritative experts remind that if you want to maintain proper physical fitness, you should keep blood balance and prevent dehydration symptoms, even if there is mild water shortage. Therefore, water should be replenished immediately before, during and after exercise.