The human body is like a racing car. For this racing car to run fast, there are two key factors, namely the engine and gasoline. Our physical fitness determines the maximum power of the engine, and our daily nutritional intake is equivalent to gasoline. The better the quality of gasoline, the faster the car will run. During exercise, the activity of various motor organs and systems greatly exceeds the resting state, the metabolism is strong, and the energy consumption in the body greatly increases. In order to maintain the body's balance of expenditures, more substances must be eaten.
We usually feel obvious fatigue after a high-intensity exercise. If we want to eliminate fatigue as soon as possible, in addition to adequate rest, reasonable nutritional supplements are indispensable. So, how to eliminate fitness fatigue through nutritional means?
A. After exercise, a large amount of sugar is consumed in the body, which can easily cause fatigue and should be replenished in time.
●Drink sports drinks after exercise (the main ingredients are water and sugar). After exercise, the sooner you replenish sugar, the better. The ideal thing is to supplement sugar immediately after exercise, in the first 2 hours, and every 1-2 hours. Within 6 hours after exercise, the human body has the highest utilization rate of sugar, and the effect of sugar supplementation is good.
●Replenish staple foods (rice, flour products, etc.) in time after exercise. These staple foods are rich in carbohydrates and are the main source of sugar intake. Starchy foods (potatoes, pumpkins, etc.) are the most economical heat sources. If you want to be more convenient, you can add muscle gain powder, which contains whey protein powder and starch extract (carbohydrate), which can be absorbed efficiently.
B. Dehydration of the body after exercise is an important factor in the formation of exercise fatigue. Therefore, after exercise fatigue, you should replenish water in time.
●After exercise, replenish water in small amounts and frequently. It is advisable to drink hot water, hot tea or hot drinks.
●Drink sports drinks because their ingredients are mainly water and sugar. It can effectively relieve exercise fatigue.
C. The loss of minerals during exercise is also a factor in exercise fatigue.
●Drink mineral drinks after strenuous exercise (Also known as electrolyte drinks, which contain electrolytes such as sodium, potassium, magnesium, and calcium), they can replenish electrolytes lost by the body due to heavy exercise.
●Eat more fruits and vegetables to replenish minerals lost during exercise. For example, bananas can supplement potassium.
D. The accumulation of lactic acid in the body is another important cause of exercise fatigue.
After exercise, you should focus on supplementing alkaline foods. After intense exercise, a substance called lactic acid is produced, causing acidification of body fluids. In order to correct acidification and maintain the acid-base balance of body fluids, you need to eat more alkaline foods after exercise. Tofu, dried tofu and various soy products, as well as fresh fruits, melons and various vegetables, sesame, soybeans, ginger and kelp are all good alkaline foods. After eating, they can reduce the acidity in the blood and eliminate fatigue. Very helpful.