water
Exercise makes you sweat a lot, and a lot of water will be taken away from your breath. An hour's exercise will make you lose 1000-2000 ml of water, so it is very important to replenish water in time. It is best to drink 2 glasses of water before exercise. If conditions permit, you can drink a little water every 10 minute.
potassium
Strenuous exercise makes you sweat, many minerals will be lost with sweat, mainly potassium and sodium, and a large amount of sodium is stored in your body, which can be easily supplemented from food; The content of potassium in the body is relatively small, so we should pay attention to choosing foods rich in potassium such as bananas and oranges to supplement after exercise.
zinc (Zn)
Zinc is another element that can be lost from sweat and urine. Zinc is very important for health. Make sure there is enough zinc in your body. Oysters, milk, mutton and other foods contain high zinc content, and zinc-containing multivitamin tablets can also be taken to supplement zinc.
chrome
Chromium can promote the body to consume fat and help the body regulate blood sugar. Adequate chromium can improve your exercise effect, but most people don't get enough chromium. The following foods contain more chromium: grapes, mushrooms, cauliflower, apples, peanuts and so on. If you can't eat enough chromium-rich food, you need to supplement chromium through chromium capsules.
vitamin B2
Exercise consumes a lot of energy. Vitamin B2 can help the human body to use the energy obtained from food. The more you exercise, the more you need vitamin B2. However, the elderly generally lack vitamin B2, so if you exercise regularly, you should supplement vitamin B2 with milk, green vegetables, beef and other foods. Of course, you can also use multivitamin tablets to supplement vitamin B2.
tocopherol
Exercise not only consumes a lot of energy, but also needs a lot of oxygen. A large amount of oxygen in the body will promote the production of free radicals and cause many kinds of harm to the body. Vitamin E can prevent this kind of injury and muscle soreness after exercise. However, it is difficult for us to get enough vitamin E through our daily diet, so it is very important for people who like sports to take 800 international units of vitamin E capsules every day.
Question 2: what should I eat to relieve fatigue and recover my strength quickly by doing a lot of exercise? How to restore physical strength after exercise
Many people will have leg cramps, muscle aches, restless sleep or feel tired the next day after taking part in physical exercise. This is an uncomfortable state that people do not pay attention to relaxation and recovery after exercise, or suddenly take part in a large amount of exercise, which makes all aspects of the human body unbearable. How to relax and recover after a lot of exercise, the main means are as follows:
1, relax after exercise
After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
2. After exercise * * *
* * * Exercise is an important means to eliminate fatigue. * * * * The main techniques are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of the upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Many acupoints on the back are located at 65,438+0.5 inches near the spine, and most of them are pushed and relaxed at 65,438+0.5 inches near the spine and at the outer acupoints of the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
food
It is important to understand that the food that helps to restore physical strength is not only for eating after the game, but also for eating after training. Athletes who often engage in long-term high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training, so as to restore physical strength quickly. Does that sound unrealistic? When you raise your hand to congratulate each other, you can pick up a bottle of juice or sports drink. Once you choose the recipe that suits you, enjoy the food to your heart's content.
However, the formula should meet the following conditions:
1, including many liquid foods, such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).
2, including foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruit, yogurt.
3, including the right amount of lean meat, supplement protein.
4, including some foods rich in potassium, such as potatoes, bananas, oranges, orange juice, raisins and so on.
Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.
6. Hot tea: Tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline, and achieve the purpose of anti-fatigue.
7. High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein.
8. Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue.
9. Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body.
10. Alkaline food: Eat more alkaline foods such as fresh vegetables, melons and fruits, bean products, milk, animal livers and so on, which are rich in protein and vitamins. After these foods are digested and absorbed by the human body, they can quickly reduce the acidity of blood and reach a weak alkaline balance, thus eliminating fatigue.
Question 3: What can I eat after exercise to recover my strength quickly? Although exercise brings many benefits to the body, in fact, the process of exercise is also a process of loss, so we will feel tired, hungry and thirsty after exercise, which are all signals that the body tells us that we need to replenish energy. Therefore, you should supplement your physical strength through proper diet after exercise. So, what food should I eat after exercise to better supplement my physical strength? A large number of liquid foods It is generally recommended to eat a large number of liquid foods after exercise, preferably foods rich in nutrients such as carbohydrates. Such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers); Foods rich in carbohydrates such as noodles, potatoes, rice, bread, fruits and yogurt; Some foods rich in potassium such as potatoes, bananas, oranges, orange juice, raisins, etc. People with high protein will feel tired if they eat too many calories, so they should eat more tofu, lean meat, fish and eggs rich in protein. Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue; Drinking active water contains a lot of oxygen, which can quickly relieve the fatigue of the body; Alkaline foods Eat more alkaline foods, such as fresh vegetables, melons and fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue. Micro-comment: Today we learned what to eat after exercise can quickly replenish our physical strength, but it doesn't mean that we can eat a lot after exercise. The scientific and reasonable method should be to eat at about 1 hour after exercise, otherwise the blood in the muscle has not completely returned to the stomach, and eating at this time will affect the normal digestive function of our stomach. Click to understand: men should pay attention after exercise.
Question 4: What fruit can you eat to restore your physical strength quickly through excessive exercise? Many people will have leg cramps, muscle aches, restless sleep or feel tired the next day after taking part in physical exercise. This is an uncomfortable state that people do not pay attention to relaxation and recovery after exercise, or suddenly take part in a large amount of exercise, which makes all aspects of the human body unbearable. How to relax and recover after heavy exercise, the main means are as follows: 1. Relax after exercise. You can lie on the sponge mat or rattan mat and have a rest. When lying flat, your feet should be placed slightly above your head, even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms. 2.* * * After exercise * * After exercise is an important means to eliminate fatigue. * * * * The main techniques are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs. Food should be understood that food helps to restore physical strength not only after the game, but also after training. Athletes who often engage in long-term high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training, so as to restore physical strength quickly. Does that sound unrealistic? When you raise your hand to congratulate each other, you can pick up a bottle of juice or sports drink. Once you choose a recipe that suits you, enjoy these foods to your heart's content, but this recipe must meet the following conditions: 1, including a lot of liquid foods, such as water, fruit juice, sports drinks, soup and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers). 2, including foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruit, yogurt. 3, including the right amount of lean meat, supplement protein. 4, including some foods rich in potassium, such as potatoes, bananas, oranges, orange juice, raisins and so on. Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating. 6. Hot tea: Tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline, and achieve the purpose of anti-fatigue. 7. High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein. 8. Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue. 9. Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body. 10. Alkaline food: Eat more alkaline foods such as fresh vegetables, melons and fruits, bean products, milk, animal livers and so on, which are rich in protein and vitamins. After these foods are digested and absorbed by the human body, they can quickly reduce the acidity of blood and reach a weak alkaline balance, thus eliminating fatigue.
Question 5: What can you eat during exercise to quickly replenish your physical strength? In fact, the following things are usually used to supplement 1 Red Bull (improving reaction) 2 glucose (helping muscle contraction) 3 chocolate, Gatorade, Pepsi and so on.
Question 6: What do office workers eat to restore their physical strength after exercise and fitness at night, or drink milk and fruit? As long as you don't eat greasy food, there is no big problem.
Question 7: What should I eat for exercise? Tired and hungry after exercise, I want to eat something to replenish my strength, but I don't know what to eat. You need to drink 500ml warm water before exercise, and drink water in time to replenish body moisture after exercise. If you are hungry after exercise, you can eat some warm food in moderation, such as a whole wheat bread, an apple or banana, or other fruits. I must control my weight and rest for an hour. If I am still hungry, I can eat a small amount of whole grains without getting fat. You can also eat l plum, which can lose weight quickly and healthily. Usually pay attention to light diet. You can eat less and eat more. Eating as many fruits and vegetables as possible can not only lose weight, but also moisturize and maintain the skin. ! !
Question 8: What can you eat after exercise to supplement your physical fitness? You know, food to help restore physical strength is not only available to professional athletes, but also to people who usually consume a lot of physical strength. Carbohydrate and water should be supplemented as soon as possible within 30 minutes after exercise, so as to restore physical strength quickly. Once you choose a recipe that suits you, enjoy the food.
Besides the staple food, eat milk and fruit regularly every day. Meat is mainly beef, supplemented by pork. Eat some chocolate and sugar before the game. PS: If the long-distance runner's diet is all cereal staple food, he should eat more fruits and vegetables and drink more milk, while the ratio of meat to oil is correspondingly less. Diet must be diversified, don't be picky about food. In addition, long-distance running consumes a lot, so you can add some sugar appropriately.
Question 9: What is suitable for eating before exercise? What food can you eat to replenish your strength? You can eat some whole wheat bread. I will eat some before exercising in the morning.