What are the methods for recovering from sports fatigue?

With more and more gyms opening up in the streets and alleys of today's society, we can also see that more and more white-collar workers hope to do some exercise after work, which can not only keep their bodies energetic, but also maintain their good figure. However, many friends have reported that they experience sports fatigue. So what are the methods to recover from sports fatigue? In the next period of time, please join me in learning the following content.

Proper meal planning

When you are tired, you should pay attention to replenishing energy and vitamins, especially sugar, vitamin C and B1. You should choose nutritious and easily digestible foods, and eat more fresh vegetables and fruits.

Nutritional supplementation and recovery after exercise

Post-exercise nutritional supplements focus on three aspects:

1. Replenish water and electrolytes lost through sweating

2. Replenish glycogen consumed during exercise

3. Repair injured muscles and tissues

Electrolyte supplementation

The main electrolytes in sweat are sodium and chloride ions, with smaller amounts of potassium and calcium. Except for very long-duration exercise, such as triathlon, or continuous intense exercise for more than several hours in hot weather, most athletes will only lose a very small amount of electrolytes in their bodies. The electrolytes stored in the body will be automatically released into the blood to maintain the constant electrolyte level. Therefore, there is no need to specifically replenish electrolytes after exercise. For the exceptions mentioned above, you can replenish water and electrolytes after exercise with diluted saline or sports drinks.

For well-trained athletes or people who often exercise in hot weather, the electrolyte content in their sweat will become lower. This is because the body has an automatic adaptive function and tends to conserve electrolytes. Therefore, even if the amount of sweat is the same as that of ordinary people, the loss of electrolytes is relatively small.

Water supplement

Intense exercise will cause a large amount of water to be lost through sweat. Dehydration will affect athletic performance. Even if you lose 1% of your body weight in water, your body temperature will become higher and you will be more easily fatigued. Losing 3% of your body weight in water can significantly affect your athletic performance. Even if water is replenished during exercise, the amount is usually less than the amount lost. Therefore, after exercise, most athletes are in varying degrees of dehydration and need to actively replenish water to prepare for the upcoming competition.

If you want to know how much water you lose during exercise, the most direct way is to calculate the difference in weight before and after exercise. For every kilogram of weight loss, you need to replenish at least one liter of water, or even more, because you will continue to sweat and urinate after exercise. It may not be easy to measure your weight after a game, but you can simulate a game situation during practice and measure your weight loss as a basis for replenishing water after the game.

The above paragraphs introduce us to the methods of recovering from sports fatigue in detail, but I sincerely hope that friends who have this need can carefully study the above content, so that they can take the most correct measures for recovering from sports fatigue in daily life. Of course, I also want to tell everyone not to use brute force during exercise, as this can easily strain our muscles and joints.