With the widespread development of national sports, fitness, running, swimming, cycling, and ball games have become popular sports. People not only pursue the effect of exercise, but also pay attention to physical recovery and protection of body functions.
After strenuous exercise, the human body will inevitably feel tired, and the appetite suddenly improves. At this time, do you choose to treat yourself with a big meal, or do you eat nothing but drink water?
Science has proven that both approaches are wrong. The former will destroy your athletic achievements, and the latter may cause damage to your body. Therefore, not only to eat after exercise, but also to eat healthily and scientifically.
Properly replenish water after exercise
Be sure to replenish water in time after exercise. Dehydration can affect your physical health, as well as reduce your mood and cognitive ability.
Don't wait until you are thirsty to drink water, because the body is already dehydrated when you are thirsty; it is not advisable to add a lot of water immediately after strenuous exercise, especially ice water, you should replenish water in small amounts and many times.
During exercise, if you sweat a lot and your body temperature rises significantly, you can add more water; you need to replenish water according to the amount of water lost. After exercise, add 1.5 times the amount of sweat lost.
Some people feel that the body is acidic after exercise, and drinking soda can make the body achieve acid-base balance while quenching thirst. But in fact, human body needs can not be covered with the chemical knowledge of middle school. Soda water will cause a certain stimulation to the stomach that undergoes rapid metabolism during exercise. If you like to drink it, it is best not to exceed a small bottle.
Supplement with trace elements
The post-exercise diet also needs to be matched with fruits and vegetables to supplement the lost minerals and vitamins.
Temperature and exercise easily make the human body sweat a lot, and many minerals and vitamins will be lost with sweat, such as potassium, sodium and water-soluble vitamins.
Therefore, after exercise, you should pay attention to supplementing potassium-rich fruits and vegetables, such as bananas, potatoes, etc.; vitamin loss is recommended to be supplemented by ingesting dark green vegetables.
scientifically supplemented protein
If protein is not supplemented scientifically after exercise, it may lead to muscle loss, decreased endurance, fatigue after exercise, and decreased immunity. Therefore, protein supplementation should be scientifically supplemented after exercise, which can shorten the recovery time.
Protein plays a vital role in the recovery of the body, especially in muscle reconstruction and recovery of damaged muscle fibers, but it cannot meet all the nutritional needs of the human body after exercise.
The post-workout diet should be a combination of carbohydrates and protein. Carbohydrate-based foods and beverages have been shown to quickly restore muscle glycogen consumed by the body during exercise, while protein can repair muscle tissue damaged by exercise, so it can be consumed after aerobic or strength training. Go with simple carbohydrates and a small amount of protein.
For example: using bananas with a glass of low-fat milk, bread with eggs, etc., are all good choices. Carbohydrates can choose foods with a low to moderate glycemic index, which are more conducive to maintaining stable blood sugar levels in the body.
Meal order after exercise
The order of eating after exercise is also very important.
Post-exercise dietary intake is to quickly replenish nutrients for the body, so you should choose foods that are easy to digest. First, choose foods that are more hydrated and digestible to replenish water, such as soups, sports drinks, milk or fruits.
1 to 2 hours after exercise, you can eat some solid foods to supplement sugar and protein, such as whole-wheat crackers, bread, meat, cheese, etc.
You should also pay attention to adding carbohydrates and protein. Carbohydrates help the body recover and quickly store glycogen; protein helps repair and build muscle.
In addition, carbohydrate foods are easy to digest and absorb. For people with low blood sugar, appropriate sugar supplementation can quickly replenish blood sugar.
For a post-exercise diet, the composition and matching ratio of various foods can be divided into meal plates. The proportion of supplementary food is: 1/2 meal plate is fruits and vegetables, 1/4 meal plate is protein, 1/4 meal plate is whole grains or starch.
Light diet after exercise
After exercising, some people reward themselves with a hamburger or barbecue. But this kind of eating habit is actually not good for the body, it will overload the body, which is not conducive to digestion and recovery. Therefore, the food after exercise should be light, and if you really want to eat meat, don't eat too much oil.
In addition, supplementation of sports nutrition should be done with caution. Sports nutrition is only to supplement and balance the lack of nutrients in the daily diet, so after exercise, you should still take various nutrients from daily food, including macronutrients and micronutrients, etc. It is best not to use sports nutrition. Nutrition in place of food.
Finally, let's work together to make life full of vitality and make health around you.
