[Health Literacy] Tips for Post-exercise Nutrition Supplements

Original title: [Health Literacy] There are tips for nutritional supplementation after exercise

With the widespread development of national fitness sports, more and more people love running, swimming, cycling, ball games and other sports

Exercise should not only pursue the effect of exercise, but also pay attention to physical recovery and protection of bodily functions

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Proper hydration is important

Proper hydration is important

To replenish water after exercise, it is necessary to "take the amount out of the way", replenish water after exercise, not cold but warm, adjust the state first, and then replenish water in small amounts and several times

To replenish water after exercise, it is necessary to "measure out as in", replenish water after exercise, not cold but warm, adjust the state first, and then replenish water after a small amount of water exercise.

When buying drinks after exercising, look at the nutrition label.

To buy drinks after exercise, look at the nutrition label.

The diet should be reasonable

The diet should be reasonable

Eating "right" after exercise is critical for better recovery

Eating "right" after exercise is critical for better recovery

Carbohydrates go with protein Carbohydrates go with protein Carbohydrates go with protein

Pay attention to supplementing minerals and vitamins with fruits and vegetables

Pay attention to supplementing minerals and vitamins with fruits and vegetables

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The order of eating matters

The order of eating matters

Post-exercise dietary intake is to quickly replenish nutrients and recover quickly for the body.

Post-exercise dietary intake is to quickly replenish nutrients and recover quickly for the body.

You can eat solid complex carbohydrates 1 to 2 hours after exercise.

Carbohydrates help the body recover and quickly store glycogen

Sports Health Tips: Sports Health Tips:

01

01

In the human body, the weight of the motor system accounts for about 60% of the body weight

In the human body, the weight of the motor system accounts for about 60% of the body weight

02

0202

The benefits of exercise for joints

The benefits of exercise for joints

Can increase joint flexibility

Can increase joint flexibility

03

0303

Healthy body

Healthy body

It also includes mental health and well-adjusted social status

It also includes mental health and well-adjusted social status

04

0404

initial training

initial training

When you first start training, the muscles appear to be more developed and stronger due to more muscle fibers contracting at the same time

When you first start training, the muscles appear to be more developed and stronger due to more muscle fibers contracting at the same time
.
However, there is no qualitative change in the muscles at this time.
Only by persevering and exercising for a long time can the muscle fibers become thicker and the muscles truly develop
.

05

05

If you want to lose weight

If you want to lose weight

When losing weight, more than 30 minutes of low-intensity exercise can make full use of fat to supply energy, so as to achieve the purpose of consuming fat
.
There is to control diet, control diet is not to not eat or drink, on the contrary, to maintain three meals a day, especially to eat a good breakfast
.
In the choice of food, pay attention to eating more fresh fruits, vegetables and whole grains, and eat less greasy and high-calorie food
.

When losing weight, more than 30 minutes of moderate-to-low-intensity exercise can make full use of fat to supply energy; when losing weight, more than 30 minutes of moderate-to-low-intensity exercise can make full use of fat to supply energy; when losing weight, more than 30 minutes of moderate-to-low-intensity exercise can Make full use of fat to supply energy, so as to achieve the purpose of consuming fat
.
There is to control diet, control diet is not to not eat or drink, on the contrary, to maintain three meals a day, especially to eat a good breakfast
.
In the choice of food, pay attention to eating more fresh fruits, vegetables and whole grains, and eat less greasy and high-calorie food
.

Source: Health News and other online platforms

Source: Health News and other online platforms Health News and other online platforms

Produced by: Official Weibo of the Autonomous Region Health Commission

Production: Official WeChat of the Autonomous Region Health Commission Production: Official WeChat of the Autonomous Region Health Commission

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