There are tips for nutritional supplementation after exercise

Original: There are tips for nutritional supplementation after exercise

With the widespread development of the national fitness movement, more and more

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Proper hydration is important

Hydration after exercise, the need to "measure in and out" people with a large amount of exercise are prone to a lot of sweating, if you do not replenish the lost water in time, it is easy to cause dehydration, dehydration will lead to a decline in human physiological functions and exercise ability, so after exercise to replenish water

Hydrate after exercise, do not drink too cold water

Adjust the state first, and then after a small amount of water and strenuous exercise, such as running, playing ball, swimming, it is not advisable to add water immediately, especially ice water

For most people, the exercise time usually does not exceed 1 hour, and mineral water can be supplemented at this time to meet the demand

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Dietary combinations should be reasonable

To better recover physical strength, it is crucial

Carbohydrates should be paired with protein in carbohydrate-rich foods and beverages that have been shown to quickly restore the muscle glycogen consumed during exercise, while protein repairs muscle tissue

Pay attention to the use of fruits and vegetables to supplement minerals, vitamins will sweat a lot of sweating when exercising, a lot of minerals, vitamins will be lost with sweat, mainly the loss of potassium, sodium and water-soluble vitamins, so after exercise need to pay attention to supplement potassium-rich fruits, vegetables, such as bananas, potatoes and so on

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

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The order of eating is exquisite

Dietary intake after exercise is to quickly supplement nutrition and recover quickly for the body, so it is advisable to choose foods that are easy to digest, first supplement liquid food and supplement water, such as soups, drinks, and milk

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

Carbohydrates help the body recover and quickly reserve glycogen

Text: Zhao Xia, deputy chief physician of the Department of Nutrition, Beijing Jishuitan Hospital

Source: Health Newspaper

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