If you do a lot of physical activity every day, you need to supplement something

After exercise, especially after 4000 meters like LZ, they often only pay attention to hydration, electrolytes, and vitamins, but ignore sugar supplementation. Needless to say, replenish water in small quantities and many times, and replenish slowly. Electrolytes, including sodium, potassium, calcium, etc., can be done at the same time as hydration.

Particular emphasis is placed on potassium supplementation, and regular table salt contains almost no potassium. Vitamins, generally supplemented with vitamin C, can be supplemented by eating fruits. Sugar supplementation is really, really important for 4000 meters of exercise, and I am really disappointed that some of them do not mention sugar.

And for 4000 meters, you can also supplement sugar before exercise, and for sports such as marathon, which is more exercised, you also need to supplement sugar during exercise. Pre-workout sugar supplementation aims to improve muscle and liver glycogen stores and maintain blood sugar stability during exercise, but be careful to supplement 30 minutes before exercise. Sugar supplementation during exercise can significantly improve the glucose metabolism environment and improve exercise capacity

Maintain blood sugar concentration, maintain a high rate of glucose oxidation, save liver glycogen, and reduce protein consumption. Post-workout sugar supplementation is to help relieve fatigue and promote physical recovery as soon as possible, and strengthen the synthesis and reserve of liver glycogen and muscle glycogen. As we all know, 4000 meters of such a sport, the energy supply substances are glycogen and a small amount of fatty acids, when exercising, a large amount of energy consumption of energy substances, if not replenished in time, the consequences can be imagined, not to mention that LZ ran for a week.

Oligosaccharides should be used for sugar supplementation, and the use of glucose is strongly not advocated, even if it is white sugar, the sugar supplementation effect is better than glucose. Oligosaccharides have low osmotic pressure, low sweetness, and fast absorption. Exclusive Secret Ingredient:

Eat bananas after exercise, bananas contain a lot of sugar, vitamins, and more importantly, potassium! What do foreign athletes do during the break? You may not know that they eat bananas.

Replenish carbohydrates, proteins, fats, and vitamins

I think it's been made clear by this point, if you don't eat after training and your body doesn't recover, how can you improve in the next training session and burn more calories? After strenuous exercise, all muscle groups will feel a little sore the day after that. This shows that exercise is effective, but how to relieve these sorenesses must be supplemented with multivitamins, especially vitamin C, before and after exercise.

Before that, let's talk about the principle of exercise consumption, in the process of exercise, a large amount of blood in our body collects from the heart.

<> into the muscle capillaries, burning and depleting our fat, which then quickly flows back to the heart through the veins. In this process, if it is said that it is an empty stomach to exercise, it is recommended to drink some glucose during training, because exercise needs to consume more energy, so to provide the body with fast-absorbing glucose in time, you really want to eat, you can eat some fruits rich in low sugar, so as to achieve the effect of fat loss. After exercising, you can gradually drink 500ml of hot water, which is more conducive to the elimination of toxins in the body, or fat burning.

Supplementation after exercise should be supplemented as close to the end time as possible, and in moderation, it is best to contain protein, vitamins, and carbohydrates, and specifically according to your actual situation to quickly restore energy (can prevent muscle disintegration), a pure chocolate, a few wafer biscuits or a fitness drink can be, do not need to worry about reducing the effect of **, the key to affecting weight is the total intake throughout the day.

Without food moderation and self-discipline, it is difficult for NBA players to ensure good physical condition and game condition, and if the game is affected, they will face the danger of being marginalized or even laid off, so it is important for most active NBA players to eat a very healthy diet and stay energetic throughout the day when athletes are doing hard and heavy training. A healthy, high-carb breakfast should include whole-grain bagel and scrambled eggs, a banana, and a glass of low-fat milk. To maintain your hard-working muscles.

After strenuous exercise, you should supplement nutrients such as calcium, potassium, and energy, so that the body can quickly reach a balanced state.

After a strenuous workout, I think I should drink enough water because I think it's the only way to feel more relaxed.

It is necessary to replenish water to the body, vitamin B and vitamin E, potassium, zinc, and chromium can also be supplemented, which can regulate the body and replenish nutrients to the body.

In fact, the body should be hydrated, because after strenuous exercise, the body loses a lot of water.

How should I supplement nutrition during the period of physical exhaustion? The older you get, the more you should pay attention to this issue and stay healthy.

People who exercise regularly need to supplement with high-quality protein and sugar. Because muscle tissue is a little damaged during exercise, the rate of protein synthesis reaches a peak after exercise. If you provide the body with a large amount of amino acids at this time, it will promote protein synthesis and help muscle repair.

Protein supplementation is required. There is also water, running is very consuming and water loss, so you must replenish water in time at this time.

Replenish water in time, as well as carbohydrates and proteins, eggs, beef, bread, cakes, etc.

It is important to understand that foods that help restore physical strength are not only for professional athletes, but also for white-collar workers who usually go to the gym. Carbohydrates and fluids should be replenished as quickly as possible within 30 minutes of exercise for a quick recovery. Once you've chosen a recipe that works for you, enjoy the food to your heart's content.

1. Include a large amount of liquid food, such as water, fruit juices, sports drinks, chaisan soup and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelon, lettuce and cucumbers).

2. Include foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruits, and yogurt.

3. Include an appropriate amount of lean meat and supplement protein.

4. Some potassium-rich foods include potatoes, bananas, oranges, orange juice and raisins.

5. Do not replace the lost sodium by sprinkling salt on food or eating salt directly. An average meal with moderate salt is enough to compensate for the sodium lost by sweating.

Physical. is a Chinese word that refers to the strength of a person's body. When a person consumes a lot of physical energy, it is necessary to replenish physical strength and rest.

Daily workouts such as running, swimming, pull-ups, jumping rope, taekwondo, etc., are physically demanding. First of all, we must eat high-protein foods, then replenish water in time, and then have a reasonable combination of meat and vegetables, so as to replenish physical strength.

Running, swimming, cycling, sit-ups, push-ups, these exercises are very physically demanding, you can drink some salt water to replenish your strength.

The ways to replenish physical strength include eating fruits to replenish physical strength, eating vegetables to replenish physical strength, eating meat to replenish physical strength, eating chocolate to replenish physical strength, massaging to replenish physical strength, physical strength through exercise, and dietary supplementation.

Hello! After strenuous exercise, you can eat more vitamin B2 foods and bananas.

Foods such as milk, green vegetables, and beef can be supplemented with vitamin B2; Eating bananas also replenishes energy, bananas are easy to chew and easy to digest.

When we urgently need to replenish enough energy after strenuous exercise, we need to eat more foods rich in protein and nutrients.

For example, chocolate, beef, chicken breast, boiled eggs, and many lean meats, eat more foods high in fibre protein, which can replenish physical strength, and foods that are high in calories can also make people more powerful.

After strenuous exercise, you will sweat profusely, you should replenish water, and because of the loss of electrolytes, it is easy to lack potassium and calcium, so you should drink some sports drinks, and you should avoid indigesting protein foods that are difficult to digest at a meal after exercise, such as chicken, beef, steak, etc., and you should choose milk, eggs, high protein and other easily digestible foods. The purpose of consumption at this time is to deliver sufficient amino acids to the muscles and provide raw materials for muscle growth. In addition, the appropriate amount of salt should be supplemented.

It is normal for physical training to consume physical strength, but the intensity of postpartum physical strength is not the same in different sports, and the most physically demanding physical training is, of course, swimming. And swimming is better at protecting the body. It can not only have the effect of exercising, but also not damage the body.

However, from the perspective of the body's energy consumption, swimming consumes a lot of energy, but the buoyancy of the water during swimming has a penetrating effect on the joints of the human body. Because the human body is affected by buoyancy, the pressure on the joints is not great, but if you want to swim well, you have to exert force on the arms and legs of the whole body at the same time to achieve better results, and the body has the ability to coordinateTherefore, the energy expenditure of swimming for half an hour and running for half an hour is completely different, and the energy consumption of swimming itself will be greater. <>

Swimming can also avoid the temperature rise caused by long-term exercise, and avoid the stress on the bones and joints caused by long-term exercise, such as running, although it is an activity with no threshold. However, if the shoes are not chosen correctly and the ground is too hard, it is possible to hurt the knee due to the force caused by running, but swimming does not have this problem, because although swimming says that all joints of your body are exerting force, it is set off by the buoyancy of waterYour joints are not under as much stress, but your own muscles and bones are exerting force. <>

There are other sports that are more suitable for most people's almost no threshold, such as playing badminton with two rackets, a badminton for half an hour, no problem at all, whether it can consume a lot, especially fast attack, if you are the kind of Buddha to play badminton, then naturally there is no energy consumption, but the fast break between each other can withstand your running for 10 minutes, the energy consumption is not low at all, if you really feel that these projects are not suitable for you,Then you choose the most common kind of running for an hour and a half, and your body can also consume a lot of energy.

Swimming, long distance running, shot put, weightlifting, rope skipping, long jump, high jump. These sports are the most physically demanding. You can eat some energy-replenishing foods before and after exercise, and at the same time, you can also drink some nutritious porridge and vitamins.

Running, swimming, yoga, dancing, and pull-ups. These physical trainings are the most physically demanding, and we should supplement more glucose.

Running, long jump, high jump, shot put, sprinting, tennis, volleyball, and table tennis are all physically demanding, and everyone generally replenishes their physical strength by eating food and drinking some energy drinks.

Swimming, running, badminton, volleyball, gymnastics, these are very physically demanding. At this time, you must stretch, and then you should also relax at this time, and you can also drink some water or eat some energy-replenishing foods at this time.

It is mainly necessary to supplement various vitamins and trace elements such as potassium and sodium.

Eat some fruits, especially bananas.

There is also a good effect of supplementing a small amount of salt and glucose, and you can drink electrolyte drinks if you have the conditions.

With the right nutrition, you'll become a faster and healthier cyclist and recover better after a workout. In this paragraph, James and Chris explain the simple principle of eating enough of the right food to fuel your ride.

If you exercise a lot in the summer and need to replenish your nutrients, this simple broccoli stir-fried brisket is perfect for you.

The following exercises can meet the reasonable exercise of the whole body:

1. Side lunges: Side lunges help to strengthen the muscles on both sides of the body, exercise hip flexibility, and muscle strength around the hips.

2. Lunge squat.

3. Plank: Plank can exercise core muscle groups.

4. Ankle training: The ankle is one of the parts that men exercise less, and the lack of flexibility of the ankle will lead to a lack of stability in the body and make the spine more susceptible to damage.

Warm-up before exercise can improve the elasticity of muscles, improve the skills of locomotor organs, enhance the elasticity of ligaments, increase the synovial fluid in the joint cavity, and prevent muscle and joint damage. If you don't do warm-up exercises, you will do high-intensity exercises as soon as you come up, and the function of internal organs can not adapt to the requirements of muscle movement, and dizziness, nausea, vomiting, and even shock may occur.