There are tricks to supplement nutrition after exercise

With the widespread development of national sports, more and more people love fitness, running, swimming, cycling, balls and other sports. Exercise should not only pursue the effect of exercise, but also pay attention to physical recovery and protect physical functions. Therefore, people pay more and more attention to what they eat and what they drink after exercise. There are also many tricks to make more reasonable and scientific nutritional supplements more scientifically.

1

Proper hydration is important

● Replenishing water after exercise, people with a large amount of exercise need to be "quantitative". If you do not replenish the lost moisture in time, it will easily cause dehydration. Deserting will cause the human physiological function and exercise ability to decrease. Therefore, it must be timely after exercise. Make up. After exercise, the hydration needs to be "quantity out", that is, every 0.5 kg of weight after exercise, 470 to 700 ml of water. According to this principle, 2 to 3 cups of water (200 ml per cup) usually drink after exercise.

● Make hydration after exercise. Do not drink cold water during exercise or exercise. After exercise, the human body is rising. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing the gastrointestinal smooth muscle spasm, the sudden contraction of the blood vessels, causing gastrointestinal dysfunction and causing indigestion. Drink iced drinks or eat cold drinks immediately.

● Adjust the status first, and then make a small amount of hydration and strenuous exercise, such as running, playing, and swimming. It is not advisable to replenish water immediately, especially ice water. After exercise, you must first adjust the activity. To slow the heart rate, you should add water, and you should drink a small amount. It is advisable to be 100 ml each time. At least 10 minutes between twice.

● Buying drinks after exercise depends on the nutrition labels for most people, exercise time usually does not exceed 1 hour. At this time, supplementing mineral water can meet the needs. For people with a larger and long time, they should choose sports drinks containing carbohydrates and electrolytes. When buying, you can view the nutritional component table, which will be marked with the content of various nutrients and electrolytes, which are usually marked by 100 grams or 100 ml. Among them, the content of sugar is 5%to 6%(the type of sugar is generally selected for hypogetties instead of glucose), and the content of minerals (salt) is 1%to 1.5%. Carbonated beverages and candied juice are not suitable as drinking drinks, because most of these drinks do not contain salt and vitamins, only sugar and energy.

2

Diet should be reasonable

To better restore physical strength, eating "right" after exercise is critical. Replenishing nutrition in a timely and scientific manner not only helps to repair damaged muscles, but also benefits fat reduction and muscle increase. Blind nothing can cause muscle loss. Instead, it does not have the effect of fat loss and it is difficult to achieve the effect of exercise.

● Carbohydrates should be matched with protein -rich foods and drinks rich in carbohydrates, which have proven to quickly restore myctose glycogen consumed when physical exercise, while protein can repair muscle tissue that is damaged due to exercise. Therefore, after doing aerobic exercise, a simple carbohydrate can be ingesting with a small amount of protein, the proportion of carbohydrates and protein is 3 to 4: 1; after strength training, the proportion of protein intake is needed. 2: 1. For example, after the exercise of strength training, it is recommended to eat a banana, drink a cup of low -fat milk, or eat bread, eggs, ham, etc. Carbohydrates can be selected from foods with low blood glucose index, which is conducive to maintaining the stable blood glucose level of the body.

● Pay attention to it with melon fruits and vegetables to supplement minerals and vitamin exercises a lot. Many minerals and vitamins will be lost with sweat, mainly to lose potassium, sodium and water -soluble vitamins. Therefore , Vegetables, such as bananas, potatoes, etc.

● Reasonably choose the composition and matching ratio of various foods after exercise after exercise. You can divide the plates. One -half of the meal plate should be fruits and vegetables. A quarter of the plate is the source of protein. The other quarter of the plate is all grain or starch food.

3

The order of eating is exquisite

After exercise, dietary intake is to quickly supplement nutrition and recover quickly for the body. Therefore, it is advisable to choose foods that are easily digested. First, you can supplement liquid food and water, such as soup, drinks, and milk. The foods of carbohydrates are also easy to digest and absorb. For people who are prone to low blood sugar, appropriate sugar can be supplemented quickly.

One to 2 hours after exercise, you can eat solid composite carbohydrates, such as whole wheat biscuits, bread, cakes, and some high -quality protein foods such as meat and cheese.

Carbohydrates help physical recovery and quickly reserve glycogen. Generally speaking, aerobic exercise consumes more glycogen than strength training, so after aerobic training, you should eat more carbohydrates than strength training, such as staple foods and fruits.

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Careful food supplement nutritional foods must be cautious

With the development of fitness sports, a large number of sports nutrition foods appear on the market. In order to speed up the ideal training effect, people who love fitness will buy food nutrition foods. How to eat such foods safer and more effective, the following points should be paid attention to:

Sports nutritional foods have clear national standards in our country, which is positioned to meet the sports crowd (referring to people participating in physical exercise 3 times and more than 30 minutes per duration, and each exercise intensity reaches medium and above) Foods specialized in physiological metabolic status, exercise ability, and special needs for certain nutrients.

Popularly speaking, sports nutrition foods are people who love sports, often engage in exercise, continuous exercise, and have a certain amount of exercise and exercise. From the perspective of sports science, sports safety, and health, they are specially developed. Non -health products, common ones, sticks, beverage, etc. Sports nutritional foods are divided into 6 categories 6 categories 6 categories 6 categories: supplementary energy, restricted energy, protein, speed strength, endurance, and recovery after exercise. Now some very popular sports nutrition foods in the market, such as dietary alternative powder, drinking supplements, energy sticks and energy jelly, etc., their carbohydrates, protein or fat content are different, and they usually strengthen some vitamins and nutrients Essence When you buy, in addition to seeing the brand, you must also pay attention to whether the food outflow of food meets the provisions of the Food Safety Law of the People's Republic of China, indicating that the food name, ingredient list, net content, specifications, producers and (or) dealers The name, address and contact information, production date and shelf life, storage conditions, food production license numbers, product standard codes, and other content required (such as radical food, genetically modified food, nutrition label, quality level).

In short, sports nutritional foods are only parts that supplement and balance the insufficient nutrients in daily recipes. People who often exercise should still take various nutrients (including main nutrients and trace nutrients, etc.) from daily foods. Nutritional intake in diet.

(Source: Healthy China)

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