How to recover from muscle loss during exercise

The human body is made up of protein, water, and various nutrients and trace elements. Muscle building requires a lot of nutrients, so it is very important to replenish the nutrients consumed after exercise. So how do you recover and replenish the nutrients consumed during muscle exercise? While carrying out a scientific exercise plan, you should also develop a detailed diet plan to make up for the various nutrients consumed during exercise. This can greatly improve the effect of exercise and avoid the situation of insufficient nutrition.

How does post-workout nutrition work?

Restoring energy, replenishing water, and repairing muscles, each of these stages plays a key role in recovery.

After training, practice or competition, the body will show dehydration, energy depletion and tissue breakdown. The body is under stress, and proper nutrition can kick-start the body's recovery process, helping it return to a stronger, healthier state.

After training or competition, sports diet guidelines may recommend "drinking plenty of fluids" or "eating a banana." Most people don't know what types of fluids or foods are best for recovery, let alone how much or how often to take them.

15~60 minutes

The period after training or competition is when you should start taking recovery nutrition.

500-600 ml

During exercise, the body loses weight, which is actually water. Therefore, you should drink 500-600 ml of fluid after exercise.

2:1

When you enter the recovery period after exercise, the ratio of "carbohydrate: protein" should be at least 2:1. (The scientific literature recommends providing 2:1 to 4:1, of course this depends on the intensity and duration of your training.

The above content is about how to recover the nutrients consumed by muscle exercise. The most important thing to replenish during exercise is water. Adequate protein and fat are also essential. The nutritious foods that should be replenished at least after exercise include milk, various fruits and fresh vegetables, fish, meat and other high-quality proteins are also essential. Avoid eating too much fish and meat and greasy and fatty foods.