Does it take every day to exercise? What other nutrients do I need to supplement? Thanks 40

Support the reply of the first floor!

It depends on your purpose, in order to stay healthy, you can use appropriate "low-intensity" "activity" every day. But in order to strengthen and grow muscles, it is not recommended! It is possible to exercise for two days and take one day off. Muscle growth also requires eating well, sleeping well, and resting well.

It is not recommended that you exercise every day, and long-term exercise is not good for the human body, and the pressure on muscles and bones is relatively high. It depends on the purpose of your exercise, if you want to grow muscle, you can eat protein powder, creatine and other nutrients, and if you exercise in general, as long as you eat a reasonable diet.

Exercise is a consistent activity.

Diet depends on age. Physical condition. For example, middle-aged and elderly people should be low-fat. Low-sugar diet.

Alkaline foods should be eaten. Among animal foods, only milk and animal blood are alkaline foods, and the others are acidic foods. In terms of beverages, it is best to drink milk, soy milk and tea, fruit juice (without sugar), mineral water or plain water.

As for whether it is better to drink salt water or sugar water after exercise, it should be flexibly grasped according to the specific situation.

Generally speaking, in the case of sweating a lot, especially when engaging in strenuous exercise in summer, you should drink some light salt water. Exercising under conditions that are not too intense, not too long, and the ambient temperature is not too high, the body produces less heat, and does not produce a lot of perspiration and inorganic salt loss. At this time, there is no need to drink either salt water or sugar water.

If you exercise for a long time, such as running a marathon, cycling a long distance, etc., and the body consumes more energy, you should drink some sugar water or sugar salt water appropriately. As for physical exercise in general, there is no need to drink sugar water.

Relatively speaking, muscle-building exercises are not too important for replenishing energy before and during workouts, but they are especially important for supplementing after workouts, and supplementation after workouts is the key to muscle gain.

The nutrients needed after workout are mainly divided into three categories, "carbohydrates, proteins, supplements" can be supplemented with a little glucose powder, maltodextrin, and even some sugar immediately after the workout is very effective, and then slowly supplement carbohydrates and proteins, and supplement enough carbohydrates, proteins, and a small amount of fat within 6 hours after exercise.

Exercise and nutrition are the cornerstones of people's longevity and health. Understanding the role of various nutrients in exercise can help people develop more targeted fitness programs. Whether you are a runner or a runner, you can get the most ideal fitness results without detours.

1. Protein.

Protein is the source of life, and it is effective in repairing muscle fibers damaged by exercise. One of these proteins, called aspartic acid, slows fatigue by metabolizing lactic acid in muscles. In general, protein requirements peak 90 minutes after exercise, when protein supplementation works best.

Protein-rich foods are: lean meats, eggs, fish, milk, and legumes. Some bodybuilders don't know when to consume protein and often drink milk while training, which creates waste and can damage the body.

2. Carbohydrates.

Eat enough carbohydrates daily to ensure glycogen stores in the liver, provide energy for the body and maintain blood sugar levels. Timely carbohydrate supplementation after exercise to promote the recovery of glycogen in the liver. Carbohydrate-rich foods are mainly rice, beans, potatoes, vegetables, and fruits.

3. Water. Water sports can cause a lot of sweating, including breathing, which can take away a certain amount of water, and you will lose nearly 1,000 to 2,000 ml of water in an hour of exercise, so it is very important to stay hydrated in time. It is best to drink two glasses of water before exercising.

If possible, drink a little water every ten minutes.

4. Potassium and zinc.

The main types of water lost in the post-exercise secretion system are potassium and sodium, and zinc is one of them. Therefore, it needs to be supplemented after exercise. The main foods that supplement potassium and sodium are bananas, oranges, celery, etc.; Foods such as oysters, milk, lamb, etc., are rich in zinc.

5. Vitamin B2.

B2 can promote the rate of energy intake during eating, and the amount of exercise should be proportional to the amount of vitamin B2 consumed. However, older people are usually deficient in vitamin B2, so if you exercise regularly, you should supplement with foods such as milk, green vegetables, beef. Of course, you can also supplement vitamin B2 with multivitamin tablets.

Supplement more protein, calcium, vitamins, potassium and zinc. Generally, people who do sports regularly lack a lot of protein and calcium, which can easily lead to osteoporosis.

Be sure to supplement enough protein, vitamins, calcium, zinc, iron, magnesium and other nutrients, otherwise it will lead to some problems in the body.

If you often guide these people, they need to supplement calcium, because their exercise is more harmful to their bones, so bones are easy to brittle and prone to calcium deficiency.

Hello, if you work out every day, you need to supplement protein and water.

First of all, water, plenty of water! If it's too intense exercise, you also need to supplement some energy drinks! Then there is the calorie, to ensure that the body does not have problems, you need enough calories to maintain the energy of fitness!

Regardless of whether you are exercising or not, the dietary guidelines for Chinese residents are an important guideline. The overarching principles should be consistent with this guideline.

Fitness can lead to protein and carbohydrate shortages, so it is recommended to eat more eggs or other protein foods and increase carbohydrate intake appropriately.

Vitamins are a variety of trace elements necessary for the maintenance of various functions of the human body, and are indispensable nutrients for a healthy human body. Including vitamin A, B vitamins, vitamin C, D, E, K, etc., the human body has a certain amount of demand for each vitamin, and there will be adverse reactions if it is missing, and severe deficiency will form a disease. However, long-term supplementation with large amounts of vitamins can also produce ***, so it should be done in moderation.

It is best to avoid long-term deficiency through a sensible diet.

To supplement calcium, magnesium and protein powder, and then add a little salt. That's it.

People who exercise regularly need to supplement with high-quality protein and sugar . Because the muscle tissue will be somewhat damaged during exercise, the protein synthesis rate reaches its peak after the workout, and if the body is provided with a large amount of amino acids at this time to promote protein synthesis, it is conducive to muscle repair.

Regular fitness requires supplemental nutrition:

1. Vitamin C

Vitamin C can be excreted from sweat, and once the body is deficient, free radical damage caused by exercise is prone to appear. Timely supplementation of vitamin C before exercise is conducive to physical detoxification and protection of organs from damage.

2. Vitamin B group.

Vitamin B complex is also a component that melts in water, once deficient, the response is sluggish, the nerves are easy to fatigue, and the fatigue or injury caused by exercise is not easy to recover. Intensive supplementation is needed.

3. Potassium sodium.

Intense exercise makes you sweat, many minerals will be lost with sweat, mainly potassium and sodium, the body stores a lot of sodium, and sodium is also easily replenished from food; The amount of potassium in the body is relatively small, so you need to pay attention to choosing fruits and vegetables with a high ratio of potassium and sodium before and after exercise.

4. Zinc zinc is another element that can be lost from sweat and urine, zinc is very important for health, and the body needs to ensure that there is enough zinc. Oysters, root foods, etc. contain more zinc, and comprehensive supplements can also be taken.

5 Whey protein powder is glutamine, a relatively common amino acid that has been used in hospitals to help restore and maintain muscle mass, and has only become popular among athletes as a supplement in recent years.

Glutamyl amine is most absorbable by muscle cells, and you can increase the amount of glutamic acid in your drink by adding 8 to 20 grams of it. When muscle cells absorb glutamine, water and glycogen are also absorbed.

As a result, the expansion of the muscles will increase accordingly, which is its muscle-building effect. The use of glutamine, creatine or carbohydrates in poor physical condition can expand the volume of muscle cells, allowing them to retain more water and maintain a considerable rate in adverse situations. Glutamine also reduces muscle destruction by swelling liver cells and muscle cells, which means that the best time to take glutamine is when the body is challenged, such as surgery, illness or trauma, as well as dieting, overtraining and sleep disorders, 14 grams per day for two days is suitable for people who want to promote muscle growth through high-intensity exercise.

Tips: Pay attention to two points in the selection: 1 Look at the brand, choose the big brand, ***, the effect is good; 2. Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and the after-sales service is guaranteed.

Moderate amounts of high-potency proteins, such as whey, soy, eggs, chicken, or fish Moderate amounts of carbohydrates with a high glycemic index.

Why do you need protein? Because during exercise, the muscle tissue is slightly damaged. The rate of protein synthesis peaks for a period of time after the workout is over.

If you provide your muscles with a lot of amino acids – the main building blocks of protein – in the 30-45 minutes after your workout, muscle tissue is better able to repair itself.

Why do you need carbohydrates with a high glycemic index? That's because right after a workout is the only time to eat quick carbohydrates. Large amounts of glucose can cause insulin to peak.

Insulin helps deliver protein to the muscles to repair existing muscles and make new ones. In addition, carbohydrate intake also regulates glucose retention, and if the amount of glucose consumed is not replenished within 45 minutes after the workout, your body will quickly move from an anabolic state (muscle growth and repair) to a catabolic state (breaking down your body's muscles for protein and energy). Insulin replenishes and stores glycogen in the body, and foods with a high glycemic index are most likely to trigger the release of insulin, so it makes sense that you should consume carbohydrates with a high glycemic index and lean protein after your workout.

If you find it useful, remember to adopt it.

Fitness, Health, Nutrition, Protein, Vitamin E.

Supplementing with some protein will help you repair your muscles.

Eating some crude fiber foods will help you replenish your nutrients.

It's good to eat less greasy and pay attention to your cholesterol intake.

Of course, nutrition is important. Supplement with some protein powder. and vitamins. If you are still very young, just pay attention to food supplements. That is to say, don't be picky, eat milk, eggs, vegetables and fruits often. I wish you a strong body.

People who exercise regularly need to supplement with high-quality protein and sugar . Because the muscle tissue will be somewhat damaged during exercise, the protein synthesis rate reaches its peak after the workout, and if the body is provided with a large amount of amino acids at this time to promote protein synthesis, it is conducive to muscle repair.

What do I need to supplement for regular exercise? The doctor gave a clear answer.