What nutritional supplements are best after exercise?

With the improvement of living standards, everyone pays more and more attention to physical health, and different sports have become a trend. In the square, in the school, on the football field, you can see everyone's sweaty faces everywhere. There is laughter and joy everywhere. Square dancing, basketball and other activities are very popular. But after consuming a lot of physical energy and nutrition, how can we replenish them in time? Let me tell you.

The first and most important thing is to stay hydrated. In hot weather, an average fitness enthusiast can produce more than 3 liters of sweat if he or she performs heavy exercise for one hour at a temperature of 30 degrees Celsius. If you do not replenish water in time, you may experience symptoms of dehydration such as fatigue, dizziness, nausea, muscle cramps, and even fainting.

For fitness enthusiasts who exercise at a low intensity, the amount of sweating will not be very large, so they just need to drink 1 to 2 glasses of water before and after exercise. Generally speaking, for fitness enthusiasts whose main purpose is to lose weight, they should drink a glass of water before exercise, a glass of water every 30 minutes during exercise, and another glass of water after exercise. If conditions permit, try to add a little salt to the water so that it tastes slightly salty. For fitness enthusiasts who exercise a lot, they should drink 2 glasses of water before exercise and a glass of water every 20 minutes during exercise. Not only should a small amount of salt be added to the water, but also some sugar. If conditions permit, it is best to add some honey. This allows fitness enthusiasts to maintain adequate blood sugar levels during exercise.

While replenishing water, you should also supplement more minerals. Because when fitness enthusiasts exercise, many minerals are lost with sweat, the main components of which are potassium and sodium. It is recommended that fitness enthusiasts increase their mineral intake by eating more fruits or vegetables, such as bananas, oranges, mushrooms, broccoli, peanuts and other fruits and vegetables.

In terms of diet, since the human body consumes a lot of energy substances, vitamins and minerals after exercise, especially in summer, it is necessary to supplement more protein, vitamins and other nutrients needed by the body, and it is best to combine meat and vegetables. You can eat small meals frequently and eat more fruits and foods high in protein. It is best not to eat too greasy food after exercise. Eating foods high in water content can help replenish body fluids in time.

To sum up, we can see the importance of replenishing water and nutrition in time after exercise. So after having fun with your friends, don’t forget to take care of your body. There must be gains and losses to be in better physical condition. Only by replenishing the body's salt in time can we avoid causing harm to the body. While expending a lot of physical energy, there is nothing wrong in taking better care of your body, so remember to supplement with more vitamin C.