What should I drink and eat after a longer workout?

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

It is not easy to eat before and half an hour after exercise, so you can drink some water to replenish your hydration.

After exercise, in fact, there are a lot of precautions, which every sports friend must pay attention to know and understand, because if we do not abide by some principles after exercise, then we will not achieve a good exercise effect, and may also have a certain impact on health, especially in the diet, the correct diet after exercise is absolutely essential, and the following is more suitable for eating after exercise.

Foods that help you recover from exercise

It is important to understand that foods that help you recover your 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 plenty of liquid food, such as water, juices, sports drinks, soups, and watery fruits and vegetables (e.g., 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. Include some potassium-rich foods such as 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.

Don't think that after exercising, you can eat whatever you want to eat, in fact, the chaotic way of eating is not suitable for you after exercise, and sometimes it may even be invisibly caused by various effects and injuries to your health.

Look at the amount of exercise! Generally, you can eat some bananas or supplement some protein after your workout.

What to eat after exercise, exercise is the basic way to maintain good health, if you don't exercise for a long time, the exercise intensity should not be too high, otherwise it is easy to strain the body, exercise can improve people's physical fitness, let me take you to briefly understand what to eat after exercise.

1. Protein

In addition to eating foods that contain animal protein, you should also eat more soy products that are rich in plant-based protein. Soybean sprouts are rich in aspartic acid, which is conducive to the metabolism of lactic acid in the muscles, delays the appearance of fatigue, and is a cheap and high-quality food suitable for fitness exercisers. Generally speaking, protein supplementation is best achieved during the 90 minutes after training, when protein needs are at their peak.

Protein-rich foods include lean meats, eggs, fish, milk, and legumes.

2. Vitamins

Fresh vegetables and fruits contain a variety of vitamins, and as long as you eat different kinds of vegetables and fruits, you can get the multivitamins that the body needs.

3. Carbohydrates

Generally, adequate carbohydrates should be supplemented before fitness and workout to ensure liver glycogen storage, prepare for training and maintain blood sugar levels; Carbohydrates should be supplemented in time after exercise to promote the recovery of muscle glycogen and liver glycogen. Carbohydrate-rich foods include: rice, cereals, potatoes, vegetables and fruits.

Proper protein supplementation is a very good choice, and there are some dietary contraindications in the process of fitness. What are the specifics? Let's find out.

1. High-fiber food

Mainly brown rice, soybeans, corn or oats. I rely on these staple foods, which are consumed for a longer period of time, but have a higher hunger tolerance.

The quickest way is to put instant oatmeal in a bowl and pour some water, and a bowl of oatmeal is ready in less than half a minute.

2. Fruits rich in vitamin C

After strenuous exercise, all muscle groups will feel a little sore the day after that. This shows that the exercise is effective', but how to relieve these soreness, it is necessary to supplement multivitamin, especially vitamin C, before and after exercise.

I have a friend who has been exercising at the gym a lot recently, but he didn't pay attention to supplementing with VC, and as a result, he got mouth ulcers. Therefore, eating some fruits with a relatively high content of VC is very helpful for the relief of muscle soreness and can keep the body in good condition.

3. High-quality protein

Including egg whites or soy products, soy products are a good thing and can quickly replenish physical strength. And it is better for the human body to absorb. I drink some milk when I'm hungry.

If you develop a good post-workout eating habit, you won't be too hungry. Especially after doing yoga and other exercises, I usually feel that I don't want to eat at all. Reasonable energy replenishment will make the workout achieve twice the result with half the effort.

Don't overeat, thinking that you can drink or eat a lot after a workout. The results of that exercise are about to be lost.