What nutrition to supplement after exercise

September 1, 2023

After exercise, due to physical strength and energy are a lot of consumption, if you do not pay attention to the nutritional supplements, may lead to more fatigue and sports injuries after exercise body. So what nutrition should be supplemented after exercise?

Hydration

In exercise, because of the high intensity exercise, will make the body water loss serious, so after exercise to timely replenishment of water. In addition to drinking water, you can eat some liquid food, like porridge, soup, water more vegetables, etc., not only contains a lot of water, but also with rich vitamins, quickly help the body to get replenished.

Replenish protein

After exercise, because the body energy consumption will lead to fatigue, so you can supplement some protein-containing food, like tofu, lean meat, fish, eggs, etc..

Replenish carbohydrates

After exercise, it is also important to replenish glycogen in the muscles, so you can eat foods rich in carbohydrates half an hour after exercise, such as coarse bread, fruits, cereals, etc.

Replenish potassium and sodium

Because of high-intensity exercise, will lead to a large loss of potassium, sodium and other mineral elements, if not timely supplementation after exercise, will lead to electrolyte disorders in the body. Bananas and oranges are better foods to replenish potassium elements after exercise, while drinking light salt water or adding salt to the diet after exercise can also replenish the sodium lost due to sweating.

Vitamin supplementation

High-intensity exercise, will consume a lot of vitamins, need to supplement all kinds of vitamins to help muscle to get sufficient rest and recovery, like vitamin C, E, vitamin B are needed to supplement. You can eat vitamin-rich foods for supplementation, such as citrus fruits and juices, green peppers, red peppers, kale, peach and kiwi, nuts, seeds, dark green vegetables, canola oil, whole grains, etc.

Sugar supplementation

After exercise, to restore your body's glycogen stores more quickly, you can supplement with simple sugars that can be absorbed quickly by eating things like chocolate bars and drinks containing glucose.

Warm Tips

No matter what nutrition is supplemented after exercise, it is necessary to stop and not to overdo it, which will make the effect counterproductive.

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