Exercise and fitness diet should be supplemented with various nutrients

summary

How to eat after exercise? In the process of sports fitness, we need to supplement a variety of nutrients, carbohydrate is one of them. Here, not only for you to introduce the sports fitness helpful nutrients, there are many suitable food recommended to you oh.

Exercise and fitness diet should be supplemented with various nutrients

First: energy supplement: the representative of this kind of nutritional supplement is a variety of sports drinks, whose main component is carbohydrate, which can play the role of rapid energy supplement after use. Supplement enough sugar can prevent and reduce the decomposition of muscle protein in the process of training, exercise ability and muscle work ability will be greatly improved.

Second: creatine: creatine can increase the bodybuilder's lean weight and muscle's explosive power and endurance. At the same time, creatine brings water into the muscle, making the volume of muscle cells increase, which is conducive to the absorption of amino acids by muscle cells. When creatine and sugar are used at the same time, the increase of lean weight and strength is more obvious. Therefore, for beginners, taking the best creatine with matching sugar is more effective than taking creatine alone.

Third: key carbohydrates. Carbohydrate is the priority fuel source for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, Cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the re storage of muscle fuel after exercise. If you don't eat enough carbohydrates, you're more likely to get tired. The exact amount of carbohydrate required depends on the individual's training and personal requirements. For athletes with a lot of training, the daily carbohydrate requirement is 6 to 10 grams per kilogram of body weight. For example, if a 60 kg athlete trains for two to four hours a day, he needs about 360 to 600 grams of carbohydrates a day.

matters needing attention

In order to get good exercise effect, drinks are essential. During high-intensity activity, the decrease of body fluid will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink before, during and after exercise as part of your exercise program. Develop the habit of drinking more, even on days when you don't exercise. Water, sports drinks, fruit, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition. Alcohol and caffeine can dehydrate the body, so they are not considered as drinks to replenish water. Drink 400 ml to 600 ml of beverage 2 hours before exercise, and 150 ml to 350 ml every 15 to 20 minutes during exercise.