Supplementing with sugar and water during exercise? Drinking a lot of sugar water while exercising?

Short exercise does not require sugar supplementation, water supplementation is necessary, longer exercise time to supplement sugar, and water and salt supplementation.

The answer is definitely not good, not drinking water after exercise is also not good, which will easily cause dehydration in the body, and in severe cases, it will also lead to dehydration.

Don't drink too much, generally speaking, drink some saline as much as possible when you sweat a lot, especially in the summer when you exercise too much. In summer, the temperature is high, the relative humidity of the air is high, and the body immediately releases a large number of new thermal energy projects according to sweat to maintain the body's body temperature is relatively stable. While the body sweats, it produces large quantities of inorganic salts such as sodium, potassium, magnesium, etc.

Based on precise measurements, running a marathon produces 30 grams of sodium oxide. A person's daily intake of sodium oxide from the ingredients is only 10 15 grams, which will inevitably cause the body to lack salt, and even weaken the body, and even cause muscle cramps or cramps in the feet and legs. Therefore, when exercising too much in the summer, it is indispensable to consume normal saline properly.

When the tensile strength is not very large, the time is not too long, and the operating temperature is not too high, the heat in the body is less, and it is not easy to cause excessive sweating and loss of inorganic salts. At this time, there is no need to drink salt water or sugar water.

How do you take sugar supplements? Fitness sports, gamers in general training, do not necessarily add sugar, three meals of potato starch has long been sufficient, but in sports competitions (long-distance running races, marathons) due to higher sugar consumption, in order to better be able to better speed up the dissipation of exhaustion, moderate sugar supplementation is essential. Drinking too much red bean syrup water will not only cause digestive discomfort, but also increase blood viscosity, blood sugar indicators in the body into sugar, combined with calcium ions and water, resulting in low potassium and reduce heart function; Depending on the body's muscle glycogen stores too much, the binding of water and calcium ions will also increase, which will subsequently cause the whole body muscles to stand.

If you are dominated by **** and musculature, you should exercise kinetic energy and explosive power. Drinking brown sugar water is good for your health. You can replenish the sugar that your body has lost due to exercise and fitness, and restore your charm.

If you are ****-oriented, it is proposed that you don't have to drink celery. After exercise, your mechanical energy is empty. Only when your body's sugar consumption is low can you melt fat to replenish mechanical energy.

If you drink sugar water after exercising, a lot of the sugar will turn back into fat. Milky sports fitness has no practical significance.

Drinking too much sugar water will not only cause stomach discomfort, but also increase the viscosity of the blood, and when blood sugar becomes glycemic in the body, it should be combined with potassium ions and water, which will cause low blood potassium and reduce the function of heart laughter; In addition, when there is too much glycogen storage in the muscles, the bound water and potassium ions will also increase, which will cause muscle stiffness.

Do not drink a lot of sugar water during exercise, because excessive use of sugar water will cause discomfort, and will also make the blood hole thickened, resulting in low blood potassium, which is very damaging to the heart, so you can not drink sugar water in large quantities during exercise.

It is best not to drink water, you should first go to rest for 20 minutes to 30 minutes, you can also get a good relief, and then drink some sugar water when you are troubled, you can replenish energy in time.

The role of sugar brine:

1. Replenish energy.

Sugar is one of the main nutrients of the human body, white sugar contains a lot of sugar, white sugar in boiling water can provide a steady stream of energy for the body, replenish the calories consumed by activities, and maintain the balance of life.

2. Supplement sodium.

White sugar and salt contain a large amount of sodium, sodium is a necessary nutrient element in life activities, daily use of sugar and salt to drink boiled water can supplement nutrients for the body, especially for people who are deficient in sodium, can be a good supplement for the body sodium.

3. Replenish water.

White sugar and salt boiled water, very suitable for people who have lost a lot of water in the body, and the main ingredient is water, which can help the body replenish a large amount of water that has just been lost, which is very good for physical health, and is a homemade sports drink.

4. Maintain electrolytes.

Sugar and salt can be used to boil water to form a sugar-salt balance solution, which can effectively replenish the loss of blood volume in the body, avoid dehydration of the body, and maintain the balance of electrolytes, which is very good for physical health.

5. Liver protection and detoxification.

White sugar has the effect of clearing heat and detoxifying, salt has the effect of disinfection, soaking sugar and salt in boiling water can help the body clear heat and detoxify, but also help maintain the body's energy, improve the body's absorption and utilization of other nutrients, and maintain the normal operation of the heart and nervous system.

Eat bananas with sugar.

When exercising, the body excretes a lot of sweat, and while the water is lost, many minerals in the body are also excreted with sweat, which are mainly potassium and sodium. Bananas are rich in natural sugars, in addition to being quickly absorbed by the body to continuously provide energy, it also has a lot of fiber to regulate the intestines, prevent anemia, as well as tryptophan, vitamin B6, potassium and magnesium.

Sugar supplementation can not eat sugar.

I often see a sports meeting Maqing often prepares a lot of candy, in case the athlete consumes the amount of exercise quickly, the sugar decomposes and utilizes quickly, the body has no time to replenish, the body is prone to shock, dizziness and dizziness, you can quickly eat sugar to replenish, but you don't know that eating candy after exercise This kind of sweet will make a lot of vitamin B1 in the body consumed, and people will feel that the spine is not tired and appetite.

Regular exercise will have great benefits for the body, but it is also necessary to pay attention to the process of exercise, exercise can consume body fat, but you must pay attention to sugar supplementation when exercising, many people do not know much about how to supplement sugar in exercise, the human body's absorption rate of energy substances is limited, too much supplement per unit time, and there is no effect on absorption.

The speed of digestion and absorption of sugar in the gastrointestinal tract is the fastest to grams per minute, and it has been found that the speed of sugar supplementation during exercise is 1 to grams, and the supplemented sugar will be absorbed and utilized more. Athletes supplement sugar when exercising, and the fastest rate is one gram per minute, and it is about 60 grams per hour.

Fitness enthusiasts, especially some obese. If you don't consider fat loss, such as pure muscle enhancement, you can choose to do moderate-intensity aerobic exercise, more than half an hour can consider sugar supplementation, half an hour starts, the amount of supplementation is 1 gram a minute, if you want to lose fat and want to maintain muscle, the amount of sugar supplementation should be reduced.

How to supplement sugar during exercise? Generally speaking, glucose, sucrose, and maltose can be supplemented during exercise, and the difference is not big, glucose or maltose may be better, because there is still half of fructose in sucrose. Liquids are generally better than solids, and it will be very convenient, and the concentration of liquids is preferably 5% to 8%, which can make the stomach empty too quickly, and the efficiency of sugar replenishment can be reasonable.

The above is how to compensate in sports? Some people may not know very well how to supplement sugar and how many grams per minute do you need to supplement? Knowing the appropriate concentration, you can calculate it yourself, for example, use 500 ml of glucose solution with a concentration of 6%, add 30 grams of sugar to it, and if you need grams per minute, it is exactly an hour's amount, but if it is too troublesome, we can also choose to drink sports drinks.

Some fitness (fitness food) people and athletes think that sugar is good for improving exercise performance, so they blindly consume a lot of sugar foods and foods, and want to supplement a lot of sugar to improve exercise (sports food) ability and performance. It's useless, and it will cause *** to be generated.

1. If a large amount of sugar is ingested in a short period of time, the sugar enters the blood, making the blood sugar (blood sugar food) too high, because the osmotic effect of sugar makes the water from the stomach wall into the cavity and diluted, which then affects the emptying of the stomach, and then causes abdominal discomfort, dizziness, nausea and other uncomfortable feelings.

2. In addition, excessive intake of sugar increases blood viscosity and circulation, which will affect the function of the heart, and then make the muscles stiff, which is extremely unfavorable for fitness and exercise.

3. In addition, excessive sugar intake will increase the triglycerides in the blood, which can lead to cardiovascular diseases.

Fourth, excessive sugar intake will affect the absorption of calcium (calcium food), and relatively reduce the intake of other nutrients, resulting in malnutrition.

5. Too much sugar can easily lead to obesity, because too much sugar will be converted into fat in the body.

How do we replenish sugar? Fitness, athletes in the general training, do not need additional supplemental sugar, in the three meals of the staple food in the starch is enough, but in endurance sports (long-distance running, marathon, etc.) due to the consumption of sugar is relatively large, in order to accelerate the disappearance of fatigue, an appropriate amount of additional sugar is needed.

In terms of sugar supplementation: one kilogram of body weight does not exceed two grams of sugar, one gram of sugar per kilogram of body weight is appropriate, and a small amount of multiple times is appropriate.

The human body will sweat a lot after strenuous exercise, so it should be replenished with water and a small amount of sugar.

You need to replenish the salt!

The sooner you take sugar after exercise, the better.

Ideally, immediately after exercise, for the first 2 hours.

I ......Eat an apple after gym class. I don't know if this is the right way to eat.

If you exercise for less than 1 hour, then you don't need to deliberately supplement sugar, and when doing moderate exercise lasting 1 to 3 hours, it is best to supplement sugar in time to avoid hypoglycemia. You can choose sweet drinks, fruit juices mixed with water, fragrant tea, etc., and the best choice is a professional sports drink that replenishes sugar for sports, such as fitness drinks, but also have foods that can allow sugar to be absorbed quickly, such as sandwich biscuits, spiced honey bread, dried fruits, jelly, etc. Some people only exercise once a week, stay in the gym for half a day, and exercise will definitely exceed three hours, so you must prepare drinks and water to replenish the sugar for exercise, and prepare some snacks, such as small butter biscuits, almond cakes, sweet dairy products and fresh fruits.

For these people who exercise for more than 1 hour, the principle of small amounts and multiple times should be observed when supplementing sugar, and the intake of sugar should not exceed 2 grams per kilogram of body weight at a time, and 1 gram per kilogram of body weight is appropriate. In addition, when supplementing sugar, it is necessary to choose sugar according to sports, such as long-distance running, marathon running, long-distance swimming, skiing and other endurance sports practitioners, who consume a lot of sugar. Therefore, the amount of sugar in the food before exercise can be richer, such as adding more sugar to milk, eating more jams, cakes and other foods.

After exercising, drink more drinks containing white sugar, brown sugar, honey and the like. Don't think that sugar supplementation means eating white sugar, brown sugar, or glucose. Starchy foods are also the main body of glucose, so it is very good to supplement sugar by putting more effort into staple foods.

It is also important to ensure sufficient fibre in food, which is conducive to human digestion, absorption and excretion, so eat more fresh vegetables and fruits.