What is the best way to replenish nutrition after exercise?

Generally, our bodies will lose a lot of nutrients after exercise, so it is very important to replenish ourselves with nutrients in time. However, when replenishing nutrients, we should not do it casually. We need to supplement them scientifically. This is the most beneficial to our body. So, how to replenish nutrients after exercise? Let’s take a brief look at it!

Scientific training, proper nutrition and adequate rest are the three key elements to successful bodybuilding exercises. After high-intensity and high-volume training, the recovery of muscles becomes crucial. Only with sufficient recovery can the muscles continue to grow. The key to recovery is whether the muscles can be provided with sufficient energy and protein.

Studies have shown that an imbalance in the ratio of protein, fat, carbohydrates, vitamins and minerals in the diet has a great impact on athletic ability and the speed of body recovery. High-protein, low-fat foods not only have a significant effect on controlling weight and increasing strength, but also can speed up the elimination of fatigue. Bodybuilding training can also lead to the loss of trace elements in the body. Excessive water loss during excision will cause blood concentration and slow blood flow, affecting the oxygen supply to the muscles and the elimination of metabolic waste, causing muscle soreness. Excessive salt loss can make muscles weak and prone to fatigue.

Therefore, paying attention to comprehensive supplementation of various nutrients is also an important measure to eliminate fatigue and promote physical recovery. Heavy training will continually deplete the body's glycogen reserves.

If glycogen reserves are too low, the body will be forced to use protein as an energy source. In the long run, muscles will not grow but will shrink. Therefore, you should replenish carbohydrates and protein within half an hour or one hour (high-intensity training) after training to replenish the consumed glycogen and speed up the recovery process. The meal after training should avoid consuming protein foods that are difficult to digest, such as chicken, beef, steak, etc. Instead, choose easily digestible foods such as milk, eggs, and high-protein powder. The purpose is to deliver sufficient amino acids in time to provide raw materials for muscle growth.

Water intake during training is also very important. Water not only speeds up the excretion of waste from the body, but is also very important for maintaining normal physiological functions. Studies have shown that if the body is dehydrated by more than 3%, athletic ability will be greatly reduced and health will be damaged. Therefore, you must drink enough water, and it is best to drink some water half an hour before training.

Of course, the more protein you eat, the better it is not. Eating too much is generally useless. On the contrary, it is very harmful to our body, seriously increasing the burden on our stomach and intestines. Over time, it can easily cause a series of kidney damage and osteoporosis, so friends must pay more attention!