We all know that if you want to be healthy, you must pay attention to your diet in addition to exercise. Whether it is fitness or weight loss, proper diet management is a good auxiliary method. Do you know what to eat after a lot of exercise?
1. If you exercise a lot, you should add more nutrition
一 . Protein.
In addition to eating foods containing animal protein, you should also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in the muscles and delays the appearance of fatigue. It is a cheap and high-quality food suitable for fitness exercisers. Generally speaking, in the 90 minutes after training, protein demand reaches its peak, and protein supplementation has the best effect at this time. The main protein-rich foods are: lean meat, eggs, fish, milk and beans.
Fresh vegetables and fruits contain a variety of vitamins. As long as you often eat different kinds of vegetables and fruits, you can get the vitamins needed by the human body.
In general, sufficient carbohydrates should be added before fitness exercises to ensure liver glycogen storage, provide energy for training and maintain blood sugar levels; prepare carbohydrates in time after exercise to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates are mainly: rice, cereals, potatoes, vegetables and fruits.
二 . Matters needing attention during exercise:
1. Energy ratio.
The basic nutrition in fitness exercise is energy. There are different opinions about the nutritional ratio of carbohydrates, fats, and proteins in diets. Generally 20% protein, 60% carbohydrate, and 20% fat are more appropriate. Protein mainly repairs the muscle fibers damaged during high-intensity training. Some bodybuilders do not know when to consume protein and often drink milk and yogurt while training. This causes waste and damages the body.
2. Water and salt balance.
The metabolism of the human body is relatively vigorous in summer. Sweating can excrete toxins in the human body and release heat, which is beneficial to human health. Passive sweating (such as sweating due to heat, irritability, etc.) is not good for the human body. If the body is not in good condition, this kind of sweating will cause certain damage to the human body. Active sweating is the sweat produced by the human body's active movement. It flows to maintain the body's temperature and radiate heat, which is beneficial to physical and mental health.
3. After sweating, you must add moisture and inorganic salts in time.
The correct method of hydrating depends on different fitness levels, but you must take care to sip and drink slowly, the water temperature should not be too low, light-salt boiled water, or drink sports drinks that contain a variety of minerals and vitamins necessary for the human body, but do not make your own claims. Take medicines containing certain minerals and vitamins to avoid side effects. The purpose of this is to maintain the balance of the body's internal environment as much as possible, so that the fat burning effect of exercise can be brought into full play.