How to replenish nutrition after exercise?

Now with the gradual improvement of living conditions, there are more and more obese people. Therefore, many people take more extreme ways to lose weight for the sake of their image. After a lot of exercise, they still adopt dieting. Some even do not eat for two or three days. In fact, this way of weight loss is very wrong. You should supplement some nutrition in time after exercise. If you do not supplement nutrition, it may cause serious harm to your body.

Scientific training, proper nutrition and adequate rest are the three key elements for effective exercise. 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. Exercise can also lead to the loss of trace elements in the body. Excessive water loss in the body will lead to blood concentration and slower 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, after resting for half an hour or one hour (high-intensity training) after training, you should replenish carbohydrates and protein to replenish the consumed glycogen and speed up the recovery process. Avoid consuming protein foods that are difficult to digest in your post-training meal. Such as chicken, beef, steak, etc., but should choose easily digestible foods such as milk, eggs, high-protein powder, etc., the purpose is to deliver sufficient amino acids in time to provide raw materials for muscle growth.

Eating more protein is not necessarily better. Some people eat a dozen eggs and a lot of beef a day in order to supplement protein. This is not only unhelpful but also harmful. Because excessive protein intake will increase the burden on the gastrointestinal tract, and at the same time, metabolic waste such as urea and uric acid will also increase, increasing the burden on the kidneys. Excessive protein intake will also increase the excretion of calcium in the body, which can cause kidney damage and osteoporosis in the long run. 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. The key to restoring body fluids after exercise is to replenish the body fluids with sugar and electrolyte-containing beverages. The composition of the beverages used to restore the total body fluid volume and electrolytes has a sugar concentration of 5% to 10% and an inorganic salt content of 30 to 40 ml/L. Such beverages can quickly restore body fluids. Studies have shown that sugar supplementation after exercise is more effective, whether it is monosaccharide (glucose), disaccharide (fructose), complex sugar or liquid sugar. The optimal amount is to supplement with sugary juice or drinks. In particular, fructose is beneficial to the recovery of liver glycogen, but the concentration should not exceed 3%. Glucose and starchy foods are beneficial to the recovery of muscle glycogen.

After reading the above introduction by the editor, I believe you have a better understanding of timely nutritional supplementation after exercise. If you want to achieve the goal of fitness and weight loss, exercise is necessary, but nutritional supplementation is more necessary. After exercise, you must supplement some nutrition in time, but it should be noted that do not overdose. It is best to lock the intensity of exercise according to your physical condition.