Don’t let the details detract from sports
We all know the nature of exercise for health, but often ignore some details before and after exercise.
You know, seemingly small bad habits can also reduce your health score.
How to eat after exercise is important A large number of studies have shown that the ideal eating time after exercise is within half an hour to an hour.
Because the body is like a sponge at this time, it is easiest to absorb nutrients, and the nutrients that need to be supplemented are high-quality protein and carbohydrates.
People can get high-quality protein from meat, fish, eggs, vegetables, and nuts.
If you are a vegetarian, eat more soy products, low-fat milk, and low-fat cheese to allow enough protein.
In terms of carbohydrate intake, fruits, pasta, rice, oatmeal, low-fat yogurt, etc. are all good choices.
It is definitely not to say that the more protein you add, the better. The optimal ratio of high-quality protein to glucose should be 1: 4.
After eating, in addition to when to eat, how much to eat is also important.
The American Academy of Sports Medicine has a rough benchmark for reference: 0 per pound of body weight.
5 grams of cobalt.
That is, a person weighing 150 pounds should eat 75 grams of crystals after exercising.
Bathing after exercise can not be greedy and comfortable place, taking a bath after exercise is very comfortable.
However, experts suggest that instead of rushing into the shower room immediately after the end of the exercise, you should take a short rest, wait until the heartbeat returns to normal, and the body temperature drops slightly before washing, otherwise it will easily cause dizziness, chest tightness, shortness of breath, and even severe fainting.
The adjustment time is generally within 10 to 15 minutes.
If you are just an ordinary person who does not perform endurance training, then the water temperature after exercise should not be too high or too low.
Generally speaking, a water temperature of about 36 seconds is more appropriate.
Rehydration before and after exercise The American Academy of Sports Medicine recommends drinking 2 glasses of water 15 to 20 minutes before exercise and 1 glass of water every 15 minutes during exercise.
You should also add water in time after exercise, but how much is appropriate should not be generalized, because each person’s exercise intensity and sweating are different, temperature and air humidity are also different.
The American Academy of Sports Medicine considers a rough benchmark for reference: weigh yourself before and after exercise to see how much weight you lose after exercise, and every pound you lose is 0.
454 kg, you need to add 20 to 24 ounces, that is, 2 and a half to 3 cups of water.