1, drink warm light salt water.
Swimming is a moderate-intensity exercise. When exercising, you will sweat a lot and lose trace elements such as sodium, potassium and calcium, so as to avoid serious cramps caused by mineral loss. After swimming, 200 ml of light salt water and appropriate amount of boiled water should be added.
Be sure to drink warm water, which can help your body dissipate heat faster. Drinking frozen cold water will feel cold now, but in fact, the heat dissipation effect is not good, and it is easy to have diarrhea after swimming.
2, eat bananas to supplement energy
Bananas are rich in water-soluble vitamins and potassium, which makes people feel full and relax. Eating after swimming can not only replenish lost potassium ions, but also quickly relieve hunger.
Because bananas are not too high in calories, they can promote gastrointestinal peristalsis, and they are not easy to gain weight after eating exercise. They can also help clean up the stool and lose weight.
Note: after swimming, all fruits can be eaten, but eating bananas helps to recover energy faster.
3, eat miscellaneous grains bread to lose weight
Cereal bread is made of oat flour, wheat flour, flaxseed, Jiangxi flower seed, walnut, hazelnut and other raw materials, which contains more minerals and vitamins than ordinary bread. Eat low-calorie foods rich in vitamins and cellulose after swimming to avoid getting fat.
Step 4 eat protein powder to repair muscles
Protein is the most basic raw material for muscle growth. The research shows that the activity of synthase in protein is the most vigorous period within 1 hour after swimming. At this time, eating high-protein food is most conducive to muscle recovery and preventing muscle soreness after swimming.
However, many high-protein foods, such as beef, mutton and trotters, are high-calorie and high-fat foods, which are easy to get fat after eating. It is recommended to eat protein powder directly.
5. Drink milk to supplement calcium
Milk is rich in calcium and protein. If calf muscle spasm is caused by calcium deficiency after swimming, you can drink 200ml pure milk to help supplement calcium and repair muscle tissue (pure milk is not high in calories, 100ml is only 68 calories, so don't worry about gaining weight after drinking it).
6. How long can I eat after swimming? It's best to eat it in 20 minutes.
After swimming, you can eat without panting or sweating a lot. You can usually rest for 20 minutes. If you eat as soon as you stop swimming, your body will suffocate easily before you calm down, and you will swallow a lot of air and have a stomachache.
7. What should I eat after swimming?
(1) Eat fruits and vegetables
Vegetables are rich in vitamins and minerals, and fruits are also rich in vitamins and sugar, which can help repair damaged muscle tissue during swimming. Glucose in fruits can also be directly used by the body for energy supply. Moreover, fruits and vegetables are low in calories, and they will not gain weight if they eat too much.
(2) Eat high-protein food
Protein is the most basic principle of muscle growth. Don't dare to eat high-protein food after swimming to help your muscles recover quickly. But in order to avoid gaining weight, protein should eat less meat, eat more milk eggs, or eat protein powder directly.
8. What can't I eat after swimming?
(1) carbonated drinks
Carbonated drinks contain a lot of pigments, additives, preservatives and so on. Are not good for your health. After exercise, the body will quickly absorb nutrients. If you eat these, it will only make your body absorb toxins twice.
(2) doughnuts and cakes
Doughnuts and most cakes contain high saturated fat. Eating them after exercise will increase cholesterol in the blood, block arteries and blood vessels, and make you fat easily. You can choose whole wheat toast or miscellaneous grain bread to supplement energy.
(3) High sugar energy bar
High-sugar energy bars contain more sugar than ordinary energy bars. Although sugar needs to be supplemented after exercise, its purpose is only to restore the blood sugar originally consumed after exercise to normal level. High-sugar energy bars are more suitable for eating before or during exercise to help the body get more calories that can be burned during exercise. There is no point in eating after exercise, and you will get fat.