1, nutritional supplement for strength exercise
When doing strength sports, such as weightlifting, bodybuilding, push-ups, etc., protein is mainly consumed. The thickening of muscle fibers and the increase of muscle strength also require the synthesis of protein in the body. Therefore, in order to eliminate fatigue as soon as possible and improve the effect of strength exercises, protein substances should be supplemented after strength exercises. In addition to lean pork, beef, fish, milk and other animal proteins, we should also supplement plant proteins such as beans to ensure the supply of various protein.
2. Nutritional supplements for endurance sports
In the process of endurance sports, such as long-distance running, swimming and skiing. The body mainly carries out aerobic metabolism of sugar substances and mainly consumes starch substances. The sugar content in the diet has an influence on the glycogen content in the body, and the glycogen content in the muscle plays an important role in the endurance work ability of the muscle. Therefore, after exercise, you can supplement starch substances such as rice and noodles.
3. Nutritional supplement after strenuous exercise
During strenuous exercise, such as ball games, fast running, aerobic exercise, etc. The body mainly relies on anaerobic metabolism of sugar to provide energy, which will produce acidic substances such as lactic acid, causing fatigue and prolonging recovery time. Therefore, after strenuous exercise, alkaline foods, such as vegetables and fruits, should be supplemented, while meat foods such as animal protein belong to acidic substances. After strenuous exercise, you can appropriately reduce your intake and better relieve fatigue.
4. Pay attention to vitamin supplementation
No matter what exercise you do, you should take vitamins after exercise. Because the metabolism in the body is enhanced during exercise, various vitamins will participate in the metabolic process of the body to varying degrees. Therefore, the consumption of vitamins in the body will increase during exercise, and it is necessary to supplement some foods rich in vitamins after exercise, such as fresh green leafy vegetables, fruits, beans and coarse grains. For physical exercisers, it is generally only necessary to supplement natural vitamins after exercise, and vitamin preparations are not needed.
Step 5 avoid overeating
Remember not to overeat or eat in a hurry after physical exercise, because when people exercise, the sympathetic nerve that dominates the internal organs is highly excited, while the parasympathetic nerve is inhibited, which strengthens the heart activity and increases the blood flow of skeletal muscle to ensure the needs of exercise; At the same time, gastrointestinal blood vessels contract, and digestive ability decreases, which usually takes half an hour to recover.
Second, exercise and hydration.
Different from eating after exercise, it is feasible to replenish water after exercise. As long as you are thirsty, you can replenish water after exercise or even during exercise. Because the human body loses a lot of water during exercise, when the water loss accounts for 4-6% of the body weight, the muscle working ability will decline; When water loss reaches 10% of body weight, it will lead to circulatory failure. Therefore, exercise should pay attention to replenish the water lost in the body to ensure good health and normal activities.
Principle of water supplement:
Pay attention to the scientific nature of hydration, avoid overeating, and adopt the principle of "a small amount for many times".
If you drink a lot of water at a time, it will cause blood dilution and blood flow surge, thus increasing the burden on the heart. In addition, a large amount of water enters the stomach and cannot be absorbed by the human body in time (the maximum speed of water absorption by the human body is 800ml/h), which dilutes the gastric juice and affects digestion. A lot of water sloshing in the stomach during exercise can cause discomfort and even vomiting.
You can drink a proper amount of water 10- 15 min before exercise; If you are thirsty during exercise, you can drink 15-20min 150-200ml. After exercise, you should replenish water every 20-30 minutes, about 250ml each time.
After summer exercise, the hydration temperature should be around 10℃, and it is not advisable to drink ice water. It is best to supplement warm water in other seasons.
The basic forms include: upper limbs: push, pull and whip.
Lower limbs: buffering, pedaling and whipping.
Whole body: swing, trunk torsion, phase movement.
In order to type hard, I hope to adopt it.