Three taboos
◆ Avoid swimming on an empty stomach: Swimming on an empty stomach can easily cause hypoglycemia, making swimmers feel dizzy, weak and even faint.
◆ Avoid swimming on an empty stomach: Just after eating, the blood in the stomach is relatively concentrated. If you go swimming at this time, the whole body's blood will forcibly return to the limbs, so that less blood will be supplied to the stomach, food will be difficult to digest, and the stomach will be uncomfortable.
◆ Avoid swimming after strenuous exercise: swimming immediately after strenuous exercise will increase the burden on the heart: the body temperature drops sharply, and the resistance is weakened, which is easy to cause diseases such as colds and pharyngitis.
Liang Yi
Choose small, digestible and high-energy foods: eat 1 ~ 1.5 hours before swimming, drink a small bag of milk or sugary drinks, and eat a little chocolate. Cheese, bread, biscuits or energy bars can help stabilize blood sugar levels and keep them in good condition.
◆ Warm-up activities should be done before swimming: the water temperature is lower than the body temperature, so warm-up activities must be done before entering the water, otherwise it will easily lead to physical discomfort.
note:
Don't think that your body won't lose water when swimming. Although swimmers don't feel thirsty easily. But there will be moderate sweating, because the body is wet, and the loss of water in the body is often not felt. As a result, swimmers will be dehydrated. Affect sports ability and physical health. Therefore, it is recommended to drink 600 ~ 800 ml of water before swimming, 500 ml of water during swimming and unlimited water after swimming.
Simply hydrating is not recommended. Sweat is not only water, but also contains trace elements such as sodium, potassium and calcium and water-soluble vitamins. But the content of minerals and vitamins in white water is very low. Simply supplementing white water will cause blood dilution and make the body lose more minerals, which is one of the reasons why some people are prone to cramps when swimming.
Take a rest after swimming before eating; Otherwise, it will suddenly increase the burden on the gastrointestinal tract. It is easy to cause gastrointestinal diseases after a long time. However, different fitness purposes have different dietary priorities.
Tip: Add sports drinks several times before, during and after exercise. It can replenish physical strength and relieve fatigue. Eating lean beef, egg white, fish and shrimp with high protein and low fat within 1 hour after swimming can effectively promote the synthesis of protein in the body and promote muscle growth.