A lot of water is lost after exercise, so it is necessary to replenish water in time. What should I eat to recover my strength quickly?

The main purpose of supplementary nutrition is to supplement the supply of glycogen (glucose stored in our body) and promote muscle repair and recovery. If your exercise time is short (less than 90 minutes) and the intensity is moderate, you should be able to supplement your nutrition with normal eating habits (assuming you have followed a balanced eating habit), and there is no need to eat food specially for quick recovery.

But after long-distance running or very intense running training, you need to replenish energy as soon as possible. Studies have shown that muscle is most likely to re-establish glycogen storage within the first 30 minutes after exercise. If you eat immediately after a long or strenuous exercise, you can minimize muscle stiffness and soreness.

Maybe you want to eat some carbohydrates, usually staple food, but don't ignore protein's intake. The rule of thumb for eating after running is 1g protein, 3g carbohydrate. Carbohydrates will be converted into glycogen and stored in your muscles and liver (to replenish glycogen consumed during running). Protein helps to rebuild damaged muscle fibers during running.

Experts suggest that carbohydrate 1.5g/kg body weight should be taken in the first 30 minutes after long-term strenuous exercise, and then carbohydrate should be taken every 2 hours in the next 4-6 hours. After that, you can resume your daily diet.

What should I eat?

Carbohydrates in the form of glucose are most easily decomposed and used as body fuel. Therefore, potatoes, pasta, bread, rice and other foods with high glycemic index are good choices for supplementing muscles. Mix these foods with a protein, such as lean chicken or turkey breast, salmon or eggs, so that you can have a stable recovery meal after running.

Of course, you may not always have the time or energy to prepare a meal after running. Nutrition bar is a convenient and healthy choice. Look for bars with the ratio of carbohydrate to protein of 3: 1. Other quick nutritional substitutes include protein shakes, bananas and yogurt, or fruit and yogurt smoothies.

If you feel that you can't eat solid food immediately after running for a long time, please try to drink some chocolate milk. Chocolate milk provides a proper amount of protein and carbohydrates, and also contains B vitamins.

Fluid replacement is also important.

Don't forget to replenish water or sports drinks after running. After a long run, rehydration with sports drinks can supplement some glycogen you use in exercise. If the running time is less than 90 minutes, you don't need sports drinks to replenish water, just ordinary drinking water. A simple way to check whether you are rehydrating is to look at your urine. If it is dark yellow after running, you need to continue rehydration.