How to refuel quickly before doing sports

Hello. Before exercising, you used to do this to replenish your body with protein and fat. But even healthy proteins and fats take a long time to consume and carry precious oxygen and energy-carrying blood to your stomach, which doesn't provide enough energy for your muscles to work.

Doing so will also most likely cause you stomach aches when exercising. If you don't eat anything, you risk straining your muscles during your workout, which can also put a lot of stress on your body.

Ideally, you should eat 2 hours before exercise and supplement with about 300-500 calories of healthy carbohydrates. If you don't have time to eat 2 hours before exercising, you can also quickly replenish a 50-100 calorie snack 5-10 minutes before exercising.

Appropriate pre-workout food.

Try the following foods 2 hours before exercising: a bowl of oatmeal, whole grain cereal, whole wheat toast, or even sweet potatoes, sweet potatoes, or yams. If you have to eat directly before exercise, choose a small serving of fruit, an apple or a banana.

If these foods are too boring for you, you can consume a small amount of protein or fat, such as a teaspoon of peanut butter or a handful of almonds, but don't go so far as to use your overnight pizza as your pre-workout food.

Eat chocolate half an hour before you start exercising, you can also drink glucose, that is, to replenish sugars

You should ask how to quickly refuel after exercise.

After strenuous exercise, the body loses a lot of water and needs to replenish electrolytes. Boiling water with a little salt will work well.

When it comes to energy, glucose is most easily absorbed quickly. Generally, sports drinks on the market can achieve the above quite good results.

Not very feasible. The body sweats a lot during strenuous exercise, and the person loses water and salt in body fluids, so it is best to drink salt water. The nutrients contained in lemon water are mainly vitamins and do not replenish energy.

Drinking freshly squeezed fruit juice or protein powder is the fastest way to replenish energy without causing harm to the body.

Personally, I usually eat chocolate or something like Dove.

Chocolate, Red Bull.

1. Drink milk, Mengniu and Yili cartons are OK, and if you want to drink two boxes (the kind with straws) every day, you can buy milk powder to wash. After drinking it, I feel more energetic.

2. Buy glucose powder, a can of pure glucose powder is about 20 yuan, flush and drink, of course, you can also add it to milk. Helps to replenish physical strength.

3. Be sure to drink enough water every day.

4. Be sure to ensure daily rest (sleep quality), and ensuring sufficient rest after a day of physical training is also an element to improve sports performance.

5. Drink some Red Bull or coffee 40 minutes before taking the physical education test to improve nerve excitement and improve sports performance immediately. The morning exam is drunk 40 minutes before the exam, and the afternoon is also 40 minutes before the exam. The same goes for projects the next day.

After all, there is more than one project for physical education students.

Ensuring that you have a good rest every day is the most important thing, and in addition, try to use your phone and computer as little as possible, which is not good for recovery.

I am a bodybuilding enthusiast, I should take creatine + glucose or carrier creatine or esterified creatine immediately after strenuous exercise, creatine gym is sold online, pure creatine is about 100-200, it is best to eat with glucose, carrier creatine esterified creatine can be about 300-400 expensive, the effect is better than creatine + glucose, drink protein powder after 20 minutes, recommend the positive nitrogen protein of muscle front erection technology, which can quickly supplement nutrition! When sleeping, it is recommended to use BSN slow-release protein, and if the conditions are not sufficient, buy OP protein, and bodybuilders use it like this! Huixu don't drink Red Bull or something, it's absolutely harmful to the body, if you really don't have the conditions, just eat tomatoes + apples + milk + drink more water!

It is recommended to drink some talk salt water, because because strenuous exercise causes us to sweat a lot, and sweating will take away some of the salt in our body at the same time, so drinking some talk salt water can help to replace these lost salts.

If you are hungry, it is advisable to eat something that contains a lot of protein, such as eggs, but not too much.

Exercise requires a lot of energy, vitamin B2 can help the body use the energy obtained from food, the more exercise you have, the more vitamin B2 you need.

However, older people are generally deficient in vitamin B2, so if you exercise regularly, you should supplement vitamin B2 through milk, green vegetables, beef and other foods, and of course, you can also use multivitamin tablets to supplement vitamin B2 and vitamin E.

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.

1. Chocolate, containing sugar, fat and protein and other nutrients, can quickly replenish the body's physical strength.

2. Functional drinks refer to beverages that regulate the functions of the human body to a certain extent by adjusting the proportion of the components and content of nutrients in the beverage.

3. Salt and sugar water, the main purpose is to supplement the water and salt energy consumption after exercise, which is a simple and effective method.

4. Bananas are relatively easy to digest, with high sugar and other content, and the moisture content is not too high.

5. Glucose can quickly replenish energy in the body.