Before exercise, you should add some energy substances for fitness. You can drink a little hot porridge or eat one or two small cakes half an hour before exercise. The main ingredient of these foods is sugar, which is the best energy source in sports. It is best to drink some sugar-containing professional sports drinks during exercise, which can constantly replenish the energy consumed during exercise and help maintain good exercise capacity, but pay attention to the beverage temperature should not be too low, so as not to drink too much in the stomach. Comfortable. At the same time, the diet on the day of exercise should also pay attention to the appropriate increase in the amount of rice, noodles and other staple foods, or eat some fruits properly, in order to ensure the supply of energy during fitness. Supplemental protein Protein is the basic component of body tissue cells, and muscle growth requires a lot of protein. The most tired part of the fitness process is the number of muscles. Therefore, muscle fatigue is common after exercise, and the muscles will have some minor damages after exercise. Although this does not appear on the outside, it will cause Sore muscles. So how to solve the fatigue and soreness of muscles after exercise? The answer is to properly supplement high-quality protein. The quality of protein in animal foods and soy products is the best, but you should also pay attention to the choice of aquatic products, beef and mutton and other meats with less fat, otherwise it will easily cause the accumulation of fat in the body, which is also unfavorable to exercise. In addition, protein preparations such as whey protein can also be used, and its absorption rate and utilization rate are much higher than ordinary foods, and it is best for relieving muscle soreness and reducing fatigue, and the use time is arranged within half an hour after exercise. Replenish moisture, vitamins and minerals Winter fitness also sweats a lot, and because the body's thirst feels declining in winter, many people think that it is very wrong to not add water. When the body is dehydrated, it will cause a decrease in exercise capacity and easily cause sports injuries. When hydrating, follow the principle of a small number of times to avoid drinking in large quantities at one time. In cold conditions, due to increased metabolism and sweating, more urine, etc., some mineral losses increase, the more easily lost inorganic salts are mainly sodium and calcium, can increase the intake of salt, pay attention to add more calcium Food, such as dairy products, shrimp skin, etc. Vegetables and fruits should also be supplied in moderation to replenish minerals. Vitamin supplements in cold conditions are generally 30% to 50% more than usual, especially vitamins related to cold resistance, such as vitamin C, vitamin A and vitamin D, etc., if necessary, can be given a multivitamin preparation. Consider drinking professional sports drinks to replenish moisture, sugar, vitamins and minerals, but be aware that the temperature of the beverage should not be too low, ideal for 25 to 30 degrees Celsius. Upvc Single Union Spring Check Valve Spring Check Valve,Union Spring Check Valve,Single Union Spring Check Valve,Spring Check Valve Socket Connector Zhejiang Huangyan Minghua Plastic Pipe Fitting CO.,LTD , https://www.pipefitting-mh.com
Nutritional countermeasures for cold weather injury