Second, suggestions for sports nutrition supplement:
1, if you want to exercise into pieces of muscle, then milk is absolutely taboo. Because some substances contained in milk can destroy the formation of large muscles in an instant.
If you have too much body fat, you need to eat a pure protein food after exercise.
Don't overeat within 3 hours before exercise, so as to "go into battle easily". As an energy source, you should eat foods containing a lot of carbohydrates after exercise to improve the insulin level in your body. Hormones can retain substances that are beneficial to the body. If insulin does not reach the level required by the body, then the destructive catabolic process will begin after exercise. Necessary carbohydrate foods include honey, noodles, bananas, cereals, bran bread and freshly squeezed juice.
4. Don't eat any caffeinated food or drink, such as chocolate, tea and coffee, within 2 hours after exercise. Otherwise, caffeine will hinder the processing of glycogen by insulin in liver and muscle. If the exercise time is chosen at night, don't eat anything 2 hours before exercise.
How to quickly recover physical strength after strenuous exercise? 1. After relaxing exercise, you can lie on the sponge mat or rattan mat and have a rest. When lying flat, your feet should be placed slightly above your head, even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
2.* * * After exercise * * After exercise is an important means to eliminate fatigue. * * * * The main techniques are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of the upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
What to eat after a long period of strenuous exercise can quickly restore physical strength? Eat some foods with high sugar, high carbon and high water, such as bananas, chocolates and bread.
What medicine can quickly restore physical strength after strenuous exercise? 1. After relaxing exercise, you can lie on the sponge mat or rattan mat and have a rest. When lying flat, your feet should be placed slightly above your head, even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms. 2.* * * After exercise * * After exercise is an important means to eliminate fatigue. * * * * The main techniques are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of the upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. The commonly used acupoints of lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, low back pain, knee pain and shin pain. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs. Food should be understood that food helps to restore physical strength not only after the game, but also after training. Athletes who often engage in long-term high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training, so as to restore physical strength quickly. Does that sound unrealistic? When you raise your hand to congratulate each other, you can pick up a bottle of juice or sports drink. Once you choose a recipe that suits you, enjoy these foods to your heart's content, but this recipe must meet the following conditions: 1, including a lot of liquid foods, such as water, fruit juice, sports drinks, soup and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers). 2, including foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruit, yogurt. 3, including the right amount of lean meat, supplement protein. 4, including some foods rich in potassium, such as potatoes, bananas, oranges, orange juice, raisins and so on. Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating. 6, hot tea: tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline, and achieve the purpose of anti-fatigue. 7. High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein. 8. Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue. 9. Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body. 10, alkaline food: Eat more alkaline food such as fresh vegetables, melons and fruits, bean products, milk and animal liver rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.
After strenuous exercise, how to quickly restore physical strength? Strenuous exercise: I brought you here for equipment exercise plus 2 hours aerobic exercise in the gym.
First of all, after strenuous exercise, you need to supplement appropriate water (but you can't drink it right away) and electrolytes.
Second, lactic acid is produced after exercise, and the body is acidic. It is advisable to supplement some alkaline foods, such as fruits.
Third, focus on stretching and reverse stretching for at least 10 minutes, which is conducive to muscle relaxation and recovery. For example, sit up and expand your chest after practicing your chest, and do body flexion after practicing your calf.
Fourthly, appropriate moving parts are also very effective methods.
Fifth, take a hot bath after your body is calm, not immediately.
Sixth, supplement carbohydrates and protein, which is the focus of muscle repair.
Seventh, adequate sleep and rest, strenuous exercise should not be carried out for a long time, no more than 3 or 4 times a week.
After strenuous exercise, how to restore physical strength as soon as possible Many people will have calf cramps, muscle aches, restless sleep or still feel tired the next day after taking part in physical exercise. This is an uncomfortable state that people do not pay attention to relaxation and recovery after exercise, or suddenly take part in a large amount of exercise, which makes all aspects of the human body unbearable. How to relax and recover after a lot of exercise, the main means are as follows:
1, relax after exercise
After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
2. After exercise * * *
* * * Exercise is an important means to eliminate fatigue. * * * * The main techniques are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of the upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. The commonly used acupoints of lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, low back pain, knee pain and shin pain. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
3. Nutritional intake:
It is important to understand that the food that helps to restore physical strength is not only for eating after the game, but also for eating after training. Athletes who often engage in long-term high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training, so as to restore physical strength quickly. Does that sound unrealistic? When you raise your hand to congratulate each other, you can pick up a bottle of juice or sports drink. Once you choose the recipe that suits you, enjoy the food to your heart's content.
However, the formula should meet the following conditions:
& lt 1 & gt； , including a large number of liquid foods, such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).
& lt2> includes foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruits, yogurt and so on.
& lt3> include lean meat to supplement protein.
& lt4> includes some foods rich in potassium, such as potatoes, bananas, oranges, orange juice and raisins.
& lt5> Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.
& lt6> Hot tea: Tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline and achieve the purpose of anti-fatigue.
& lt7> High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein.
& lt8> Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue.
& lt9> Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body.
& lt 10 > alkaline food: eat more alkaline food, such as fresh vegetables, fruits, bean products, milk, animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.
To tell the truth, no drink can quickly restore physical strength, and advertisements are all exaggerated. If there is such a drink, then we don't have to sleep.
I often drink all kinds of vitamin drinks, but I have not found the effect of publicity. I was as tired as a dog yesterday, and I still couldn't lift my spirits after drinking vitamin drinks. Don't be superstitious
How to recover quickly after strenuous exercise? Finishing activities after exercise (except sleeping): also called finishing activities, it has a good effect on eliminating fatigue and promoting physical recovery. However, in sports practice, some people don't pay enough attention to ending activities, because they don't know the significance of ending activities, so they think it is dispensable. Physical exercise causes a series of physiological reactions in human body, which will not disappear immediately with the cessation of exercise. For example, during strenuous exercise, the human body consumes a lot of energy and needs to take in a lot of oxygen. However, no matter how much breathing is strengthened, many sports cannot meet the demand for oxygen during exercise. Therefore, during strenuous exercise, muscles often work in the absence of oxygen, especially after the exercise stops, the internal organs continue to work to make up for the lack of oxygen during exercise. Stop exercising suddenly without completing the activity; This will not only affect the supplement of oxygen, but also affect the return of venous blood, thus affecting the delivery of the heart, resulting in temporary cerebral anemia, blood pressure reduction and other adverse phenomena. Therefore, it is very necessary to organize activities. Generally speaking, finishing activities should include deep breathing exercise and moderate exercise. Not too much. Muscles should be relaxed actively, and the body should gradually return to a quiet state. For example, after middle and long distance running, you can lie on your back on the mat and shake your legs, which can promote blood return and improve blood supply. This has positive significance for eliminating fatigue. 2. The reflex of * * * after exercise can improve and regulate the function of the central nervous system and eliminate fatigue. Lactic acid (anaerobic metabolite) accumulated in muscles during exercise can be transformed or excreted as soon as possible after exercise.
What to eat can make people recover quickly? Eating 8 kinds of food will help you regain your strength, bun.
The comprehensive carbohydrate contained in bread is a good source of heat. Unlike fat and protein, carbohydrates are stored in muscle and liver in the form of glycogen and can be used whenever the body needs them. This "reserve fuel" can ensure abundant physical strength. When snacks are eaten, steamed stuffed buns can replenish energy at any time, which is most suitable for eating when physical strength drops between meals. After entering the human body, comprehensive carbohydrates will decompose and penetrate into the blood, which will increase the amount of blood sugar (cell energy source).
Spinach is rich in magnesium, which is often not enough for most women (especially those who are under pressure or engaged in strenuous exercise). Experts suggest that women should consume at least 280 mg a day, but the average woman's intake is only about 60% of the recommended amount, so she often feels tired. With the help of magnesium, muscle can convert carbohydrates into energy that can enhance muscle strength, but excessive intake of this mineral will bring side effects.
Iron deficiency in beans often leads to mental depression, especially those who don't eat meat for a long time, engage in strenuous exercise or are losing weight. Lean meat is the best source of iron, and various beans can also supplement a lot of iron. The main function of iron is to help deliver oxygen to various organs and tissues of the human body. If a person is anemic and feels iron deficiency, it may be too late. If the body is short of iron, it will often feel tired, muscle weakness and prone to stroke. However, as long as you eat more beans or protein's rich food, these symptoms will disappear, and iron will also help. The daily iron intake of normal men should not exceed 15 mg, and that of women should not exceed 15mg. Otherwise it will not only increase physical strength, but also be harmful.
Fish carbohydrate is the best substance to supplement physical strength. However, eating too much carbohydrate without protein will have a bad effect on the brain (clear thinking ability and alertness) and make people sleepy. So it makes sense for westerners to call fish "grain". High-protein fish such as tuna contain an amino acid of RH tyrosine, which, once digested, will increase the production of brain nerve mediators such as norepinephrine and dopamine, and these natural refreshing substances can * * * enhance the alertness of the brain, so that people can still concentrate or engage in thinking activities under the condition of mental stress. Researchers at the Institute of Exercise Physiology of an American university found that if protein didn't supplement enough after exercise, the speed of muscle recovery would slow down.
Strawberry fruit
This fruit is a good source of comprehensive carbohydrates, and it is particularly rich in vitamins, which helps the human body absorb the iron needed for nourishing cells. Nutritionists have found that taking 60 mg of vitamin C every day can make people energetic.
How to quickly restore physical strength? The method of quickly recovering physical strength:
1, replenish energy. High-quality foods that can quickly replenish energy include chocolate and beef. By eating high-energy substances that are easy to digest and absorb, you can quickly replenish the energy lost by your body.
2. Warm-up activities before exercise and relaxation exercises after exercise. Stretching muscles by massage after exercise can reduce fatigue and increase the duration of exercise.
3. Replenish water and electrolyte. Water is an important substance for transporting nutrients and regulating body temperature, and electrolyte is an important element for cell discharge and contraction. Without it, muscles are weak and the body is weak.
Foods that quickly restore physical strength are:
1, water. It is best to drink 2 glasses of water before exercise, and you can drink a little water every 10 minute.
2. Potassium. After exercise, you should pay attention to choosing foods rich in potassium such as bananas and oranges to supplement.
3. zinc. Oysters, milk, mutton and other foods contain high zinc content, and zinc-containing multivitamin tablets can also be taken to supplement zinc. 4. Chromium. Grapes, mushrooms, cauliflower, apples, peanuts, etc. If you can't eat enough foods rich in chromium, you need to supplement chromium with chromium capsules.
5, vitamin B2. Milk, green vegetables, beef and other foods to supplement vitamin B2, of course, you can also use multivitamin tablets to supplement vitamin B2.