During or after exercising, some minor physical conditions may occur. Sometimes, the human body may lack certain nutrients, or the amount of food we usually eat is not enough, etc. For different reasons, choose a variety of natural foods to Supplementation can help slow down inflammation, or allow muscles to repair faster, or be a nice boost to energy requirements.
Do you always feel weak when you wake up the next day after exercising, unable to get up or go down the stairs? I was clearly refreshed after exercising yesterday, why did it suddenly become serious today? This condition is the delayed onset muscle soreness that everyone experiences.
Because when we exercise, we are under more than usual pressure, which may cause slight tearing and damage to muscles and nerves, and because of this, muscles will be repaired and grow stronger. Delayed onset muscle soreness can be regarded as a side effect of muscle growth. Usually, this state will start on the next day after exercise and last for about 2 to 3 days. Although it will not cause much impact on life, it can also be affected by diet. Get a little improvement.
, so it is most suitable for recipes with rice, noodles, and bread; the polyunsaturated fatty acids in fish oil can help us slow down the inflammatory response, and also have some effect on muscle soreness. You can choose dishes with fish as the main source of protein.
The same are all muscles, but if you experience sudden severe pain during exercise, it may be a strain or sprain. At this time, the body will have a relatively acute inflammatory reaction. Rest and see a doctor are the most important things. But injuredDuring this period of rest, diet also plays a very important role.
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In addition, phytochemicals have anti-oxidative and anti-inflammatory functions. Vegetables of different colors contain different phytochemicals. In addition to commonly eaten green vegetables, they can be paired with some tomatoes, bamboo shoots, sweet peppers, fungus, onions, etc. Vegetables of other colors.
You hurried to the gym or playground after get off work or school, but found that you suddenly started to feel dizzy and weak when you moved. It must be that you have eaten wrong before exercise! Sometimes our blood sugar is poorly controlled, and eating foods that easily affect blood sugar will cause reactive hypoglycemia during exercise, so don’t forget to eat snacks before exercise, and choose low-GI foods.
Rich, low-GI carbohydrates are the best pre-workout supplements. Sweet potatoes, potatoes, whole-wheat bread, etc. are all good. Maybe you can prepare the dishes and bring them to the company, and enjoy a delicious afternoon tea in the afternoon Bar!
Usually I don't feel tired after 1 to 2 hours of exercise, so why am I tired after only half an hour of exercise today? Maybe we all have it, but we don't necessarily find the reason. At this time, we can start to adjust our diet. The most energy needed during exercise comes from carbohydrates. If you don’t add enough carbohydrates after exercise, your body may be more easily fatigued. If you don’t replenish your muscles with energy before exercise, you may indeed feel weak in the middle of exercise.
No matter how busy you are, don't forget to replenish carbohydrates as soon as possible. For example, fruits and bread are pre-workout supplements that are very suitable for carrying around in a busy life.
Cramps are related to electrolyte imbalance. Electrolytes will be lost with our sweat. Usually, lack of food, high exercise intensity, and lack of supplementation during exercise may make cramps more likely to occur. If you have frequent cramps, you must pay special attention to the three electrolytes sodium, potassium, and calcium in your daily diet.
Vegetables and fruits are high in content, but potassium ions are water-soluble. If you are used to eating boiled vegetables, you can try to change some of the cooking methods to oil-frying. Oil-fried vegetables can retain more Abundant potassium ions.
The main source of sodium is the salt added in the diet. Most modern people only eat too much and not too little! However, when doing long-distance sports (such as marathons), you can consider bringing salt ingots to replenish during the race.
What we are most likely to ignore is calcium. The main source of calcium is dairy products. It takes about 2 cups of fresh milk (240cc per cup) a day to achieve an appropriate amount; if you don't usually drink fresh milk , In the diet, you can especially eat dishes containing cheese, yogurt, beans, and dark green vegetables, which can also easily supplement calcium.
◎ This article is excerpted from / "Be Your Own Sports Nutritionist" by Zhang Yi Eason & the nutritionist team of the Good Food Class ◎ Image source / Dazhi Image/shutterstockfor
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