What need to be supplemented after exercise?

 How to suplement nutrition after exercise?

Exercise can make people feel tired, and it also causes the loss of some nutrients. Therefore, after exercise, it is necessary to have a scientific diet.

This not only allows the athlete to effectively relieve fatigue, but also can supplement the necessary nutrients for the body. Thus improve fitness effect . How should we supplement our body after exercise?

1、Carbohydrate

Carbohydrates are a preferred source of fuel for the body to prepare for physical activity and are an integral part of the athlete's training program. Bread, rice, cereals, pasta, fruits, and vegetables provide muscles with high-energy fuel that can speed up the restocking of muscle fuels after exercise. If you don't have enough carbohydrates, you're more prone to fatigue. The specific amount of carbohydrate needed depends on the individual's training and personal requirements.

2、Water

For good exercise results, beverages are essential. It is necessary to develop the habit of drinking more drinks, even in those days when they are not exercising. Water, sports drinks, fruit, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competitions. Drink 400 ml to 600 ml of drink 2 hours before exercise and 150 ml to 150 ml every 15 minutes to 20 minutes during exercise

   

3、Sodium and potassium

The two elements that are lost during exercise can be supplemented by food. You should eat potassium-rich fruits and vegetables such as bananas, oranges, melons, and tomatoes. After adding some salt to the diet after exercise, you can supplement the sodium that was lost due to sweating.

4、Vitamins and minerals

Physical activity may increase the body's need for certain vitamins and minerals. However, if you have enough calorie intake to meet the physical activity requirements and the calorie comes from nutritious foods, I am afraid you don't need to take any supplements. Nutritional supplements don’t provide you with extra energy unless you’re missing a nutrient from the start。

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