How to replenish the lost trace elements after exercising at night? Know

Sweating can expel some dirt from the body and surface of the body, giving the body a big cleaning. Due to the increase in body temperature, some bacteria in the body can be killed, but it is precisely because of the proper secretion of sweat that the body temperature can be controlled within a safe range and will not cause harm to the human body. Sweating can exercise the nervous system that controls the sweat glands, making it more sensitive and better controlling the body's temperature.

However, in addition to water, potassium is also necessary for human health. Potassium is an important nutrient in the human body and an important electrolyte, which is mainly stored in cells and plays a very important role in maintaining acid-base balance and osmotic pressure in the body, cell metabolism, and neuromuscular excitation. The safest and most effective way to prevent potassium deficiency in hot days is to eat more potassium-rich foods, such as beans, vegetables, fruits, etc.

Among the beans, soybean has the highest content; The vegetables that contain the most potassium are spinach, potatoes, yams, celery, lettuce, etc.; Bananas and oranges have the highest potassium content among fruits. In addition, the body sweats a lot in midsummer, which will also increase the discharge of water-soluble vitamins, especially vitamin C, which can easily cause insufficient vitamin content in the body. Therefore, the demand for vitamins in the human body is higher in summer than in other seasons, and people can eat more foods rich in vitamin C and vitamin B.

Generally speaking, when the body sweats profusely or has a high body temperature, it is best to replenish water in small amounts and many times, which can slow down the body's perspiration and reduce the amount of water evaporation in the body.

It's not that serious, is it? If you really exercise a lot. There is a lot of loss, and it is normal to eat a banana.

Proper supplementation will keep you in good shape so that you can continue exercising tomorrow. In fact, it is conducive to **, sports.

If you don't exercise much, you don't have a lot of exercise per se. Then there is no need to supplement anything, just eat a normal diet and not be picky.

High-calcium, low-fat pure milk, cereals (carbohydrates).

Of course, a lot of sweating leads to a serious lack of salt in the body, and drinking salt water properly can replenish the salt in the body.

After exercise, sodium and potassium ions are excreted with sweat to form a sodium state, so it is necessary to replenish trace elements while replenishing water.

1. Before drinking water, you can put a small amount of salt into the water to form light salt water and drink it;

2. You can buy finished sports drinks to supplement trace elements.

You can drink some drinks that contain salt, and the most common thing is to soak some salt in boiling water.

Yes, because you will sweat after exercise, and there is salt in your sweat, which means that your sweat has been lost, and you should drink water mixed with salt to make up for it.

Chinese generally lack trace elements, should be targeted and appropriate supplements.

Eat fruits and vegetables.

Trace elements, also known as trace elements, do not have a universally recognized definition. Although the content of trace elements in the human body is not much, it is closely related to human survival and health, and plays a vital role in human life. Their intake is excessive, insufficient, unbalanced or deficient in all of them can cause abnormalities or diseases in human physiology to varying degrees.

The most prominent role of trace elements is closely related to the vitality of life, and only the size or less of a match head can play a huge physiological role. It is important to note that these trace elements usually have to be supplied directly or indirectly from the soil, but most people often do not get enough trace elements through their diet.

Eat more fruits and vegetables, the darker the fruits and vegetables, the more nutritious they are, and eat some miscellaneous milk.

Hello, it is better to eat beef after exercise, not only because beef is rich in vitamins, but also because beef contains enough protein and trace elements to supplement the nutritional loss after exercise.

Hope it helps, thank you!

Day 6: Beef and leafy vegetables.

Beef and vegetables are all-you-can-eat, and you can also eat two steaks, but you can't eat grilled and just eat it at night won't lose much, but if you're fat, it's okay.

I got fat with fruit and yogurt.

It is important to replenish water before and after exercise

During weight training and fitness, the body has a strong metabolism of water and salt, and a lot of water is lost. Reasonable and timely hydration not only helps to maintain blood energy, but also is quite beneficial to the body's blood circulation and body heat dissipation. If the body cannot replenish water in time, it will cause blood concentration, increased pulse beat, increased body temperature, decreased exercise ability, and fatigue will easily occur.

Before exercising, it is necessary to replenish water reasonably, but not too much, too much will make the stomach uncomfortable, affect appetite and digestion and absorption, too much water will affect the burden of the heart, kidneys, and excretory organs, and also make the blood more diluted.

During and after exercise, it is not advisable to drink a lot of water, and it is necessary to replenish water in a small amount during and after exercise, so that the body can gradually be replenished with water to maintain the balance of water. It is advisable to replenish every 15 minutes, about 250cc each time, and no more than 1000cc per hour, and the water temperature is between 8 and 12 degrees Celsius, which is more helpful for reducing the body temperature generated during exercise and preventing overheating.

It is essential to drink water within 5 minutes of exercise.

One fruit half an hour before a meal. For dinner, 1 small bowl of rice or porridge and 1 serving of vegetables are sufficient.

From the point of view of exercise intensity.

30-60 minutes: If you choose to exercise at low to medium intensity, such as brisk walking, jogging, etc., you do not need to supplement food. Eat three meals a day normally, make sure to add a meal 1-2 hours before exercise, choose a fruit and a small bowl of oatmeal, or 2 slices of whole wheat toast.

If you're strength training, add a glass of yogurt or a carton of milk before exercise to provide enough protein for muscle growth.

1-3 hours: Eat a lot before exercising without worrying about exhaustion. The right thing to do is to supplement with sugary sports drinks, or fruit juices, during exercise.

In order not to affect the ** effect, but to improve the effect of exercise, you can also supplement 1-2 pieces of coarse grain biscuits, so that the sugar can be quickly absorbed.

More than 3 hours: such intensive exercise is generally not recommended. Eat a pre-workout diet that is easy to digest, based on carbohydrates, with some fish and vegetables.

When exercising, it is necessary to intermittently replenish and prepare some small snacks beforehand: soda biscuits, whole grain biscuits or fresh fruit.

3.The post-workout diet choices are relatively simple, keeping one important point in mind – the "alkaline principle". Avoid big fish and meat after exercise, because rich proteins and fats are metabolized to generate a large number of acidic substances, which makes the blood develop towards acidity, which is not conducive to eliminating fatigue after exercise.

Alkaline foods such as vegetables and fruits, rich in vitamins and trace elements, can prevent the blood from developing towards acidity and help recovery after exercise. The acidity or alkalinity of food is not determined by the taste of the food, but by the acidity and alkalinity of the metabolic end products. Generally, meat, eggs and dairy products are acidic foods, but vegetables, fruits, and soybeans are alkaline foods.

You can burn about 700 calories by running for 60 minutes and 525 calories in 45 minutes, as long as your dinner does not exceed 525 calories!

For example: a bag of pure milk is 67 calories, and a small apple is 52 calories!

Won't gain weight.

1. The main components in milk are protein, a small amount of fat and other trace elements. Drinking milk after exercise is very good and can quickly replenish the protein that the body needs. Protein is not stored in the body, and excess protein that cannot be absorbed is excreted in the body with urine and urine.

It won't turn into fat, so it won't get fat.

2. After exercise, it is best to drink skim milk, the effect is better. If you exercise a lot, you can drink protein powder, and the amount of milk is no longer enough to supplement the body's needs.

Is it OK to drink milk before going to bed**.