What can I make up after a workout? How to supplement after exercise?

After exercising, sugars, fats, and proteins in the body will break down in large quantities to produce more acids. Therefore, you will feel backache and fatigue, so you should supplement alkaline food at this time to adjust the balance of the blood environment in the body. Of course, the acidity and alkalinity of food and the taste of acid are not sour, but related to chemical properties, such as oranges, plums, apricots and other fruits are acidic, but they are typical alkaline foods.

What to drink: It is best to drink milk, soy milk, tea, fruit juice (without sugar), mineral water or plain water. In summer, after doing strenuous exercise, you can drink some light salt water, but the salt content should not be too high, otherwise it will affect digestion.

What not to drink: Acidic foods that are high in sugar, such as cola, can worsen the soreness.

What to eat: Beans are a good choice, such as tofu, dried tofu, and various soy products. Kelp is also the "best of the kanza" among alkaline foods.

You can also fry sesame seeds and soybeans, add shredded ginger and a little salt, brew and eat with boiling water, quench thirst and satisfy hunger, these are good alkaline foods.

What not to eat: sweets, pastries, a lot of meat, can increase the acidity in the blood, which will not eliminate fatigue in time.

It can't be said that it is supplemented. People who are fit generally eat several meals a day.

Usually breakfast 2 eggs and a glass of milk.

Around 10 o'clock, add an egg or a cake or whatever.

Lunch is mainly carbohydrate-contained.

Around 3 p.m., add cake or eggs or whatever.

Dinner is about the same as lunch, depending on the individual, around 9 p.m., with an egg and a glass of milk

Finally, I want to say that no matter how good the food is, good eating habits are the prerequisite for growing meat, so you must rest well

After fitness strength training, it is necessary to supplement with both protein and carbohydrates.

Protein is an important nutrient for muscle growth and repair, while carbohydrates are the main source of energy**. When doing high-intensity exercise, our muscles will consume a lot of energy, and we will also be damaged and damaged to a certain extent. Supplementation with the right amount of protein and carbohydrates can promote faster muscle recovery and growth, while also providing sufficient energy to support the next training session.

It is generally recommended that within 30 minutes of strength training, high-quality protein and the right amount of carbohydrates should be supplemented as soon as possible. For example, choose protein-rich foods such as chicken, fish, beef, tofu, and eggs, and serve them with a moderate amount of carbohydrate-rich foods such as brown rice, brown barley bread, and fruits. This will better promote muscle recovery and growth, while ensuring that the body has enough energy to support the next workout.

After strength training, both protein and carbohydrate intake are important for muscle recovery and growth. Here are some suggestions:

1.Protein: Strength training can cause some damage to muscles, and protein is the main ingredient for muscle repair and growth.

Consuming high-quality protein (e.g., chicken breast, fish rent, tofu, whey protein, etc.) after training can help with muscle recovery and growth. Grams of protein per kilogram of body weight are generally recommended.

High-quality carbohydrates (e.g., whole-grain bread, oats, fruits, sweet potatoes, etc.) can help the body recover from training, provide adequate energy, and reduce the risk of muscle breakdown. A general intake of 3-5 grams of carbohydrates per kilogram of body weight is generally recommended.

Consuming both protein and carbohydrates after strength training can help the body recover and grow better. However, it is important to pay attention to the amount and timing of your intake to avoid excessive calorie intake. If you're not sure how much protein and carbohydrates you should consume, it's a good idea to consult with a professional dietitian or coach to create a diet plan that's right for you.

It depends on your goals and what kind of nutrients your body needs. If your goal is to build muscle and gain weight, then protein is very important. Protein is the main building block of muscle tissue, and supplementing with protein can help to repair and grow muscles.

Therefore, if your main goal is to gain muscle mass, supplementing with protein after training is very effective.

On the other hand, if you're looking to lose fat or maintain weight, carbohydrate supplementation is more appropriate. Carbohydrates are the body's main energy**, and supplementing with carbohydrates can help restore energy and energy. However, it is important to note that you should choose carbohydrates that are low in GI (carbohydrate index), such as whole grains, oats, vegetables, etc., so that you can replenish energy without causing blood sugar spikes.

In summary, both protein and carbohydrates are needed after strength training, but they should be selected and matched according to personal goals and body needs. It is advisable to consult a dietitian or professional fitness trainer for advice.

Proteins, vitamins, minerals.