How to supplement nutrition after exercise? Eat like this and drink like this!

Yuan: How to supplement nutrition after exercise? Eat like this and drink like this!

Now the atmosphere of the national movement is too good, and I am also carried by the people around me to like sports more and more!

Exercise has many benefits for the body, and there are many tips for

There is such a good thing! Teach me!

The tip I'm going to talk about today is related to

Do you know that you like sports?

Exercise is not only about pursuing athletic effects

Pay more attention to physical recovery and protect physical functions

What to eat and drink after exercise is important

Reasonable and scientific nutritional supplementation after exercise

Do it well, too

Proper hydration is important

To "measure out for in"

Hydrate

Hydration after exercise should be "measured and entered" - for every 0.

Do not be cold and warm

Avoid drinking too cold water

After exercise, people's body temperature rises, and drinking too cold water at this time will strongly stimulate the gastrointestinal tract, causing spasm of smooth muscles of the gastrointestinal tract and sudden contraction of blood vessels, resulting in gastrointestinal dysfunction and indigestion

A small number of times

After strenuous exercise such as running, playing ball, and swimming, it is not advisable to replenish water immediately, especially ice water

After exercise, first do the adjustment activity, wait for the heart rate to slow down, and then replenish the water, and it is advisable to drink a small amount of multiple times, 100 ml each time, and the interval between the two times is at least 10 minutes

Drinks should be carefully purchased

Most people usually do not exercise for more than 1 hour, and mineral water can be replenished to meet the needs

When purchasing, pay attention to the nutrition facts list, which will be marked with the content of various nutrients and electrolytes, usually per 100 grams or 100 ml

Carbonated drinks, sugary juices, etc.

Dietary combinations should be reasonable

Timely and scientific supplementation of nutrition not only helps to repair damaged muscles, but also helps to lose fat and gain muscle

Carbohydrates should be paired with protein

Carbohydrate-rich foods and beverages have been shown to quickly restore the muscle glycogen consumed during exercise, while protein repairs muscle tissue

After doing aerobic exercise, you can consume simple carbohydrates with a small amount of protein, and the ratio of carbohydrates to protein is 3 to 4:1; After strength training, the protein intake ratio needs to be increased, and the ratio of carbohydrates to protein is 2:1

For example, after strength training, you can eat a banana, drink a glass of low-fat milk, or bread, eggs, ham, etc

Pay attention to pairing with fruits and vegetables

Sweating profusely during exercise, many minerals and vitamins will be lost

With sweat losses mainly potassium, sodium and water-soluble vitamins, you need to pay attention to supplementing potassium-rich fruits and vegetables such as bananas and potatoes after exercise
.

Reasonable choice of various types of food

The composition and proportion of various types of food after exercise can be divided into meal plates, one-half of the plates are fruits and vegetables, a quarter of the plates are protein sources, and a quarter of the plates are whole grains or starchy foods
.

The order of eating is exquisite

After exercise, it is advisable to choose foods
that are easy to digest.
First replenish liquid food and water, such as soups, drinks, and milk
.
Carbohydrate foods are also easy to digest and absorb, and for people who are prone to low blood sugar, appropriate supplementation of sugars can quickly replenish blood sugar
.

1-2 hours after exercise, you can eat solid complex carbohydrates, such as whole wheat crackers, bread, cakes, and some high-quality protein foods, such as meats and cheeses
.

Carbohydrates help the body recover and quickly reserve glycogen
.
In general, aerobic exercise consumes more glycogen than strength training, so after aerobic training, you should eat more carbohydrates than strength training, such as staple foods, fruits, etc
.

From: Healthy China

Source: Healthy Lifestyles for All Initiative

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