We often don’t need any fitness supplements when we first start exercising, but for many fitness veterans, they often take some fitness supplements after training to help them achieve better fitness. But some people don’t know what to eat, so do you know what fitness supplements to take after training? Let’s take a look at the fitness recipes below!
1. Supplement protein powder
Protein can help you maintain muscle size and promote cell recovery and growth. Insufficient protein intake not only affects training results, but also causes exercise-induced anemia. On the contrary, excessive intake of protein will not only be detrimental to the increase of muscle circumference, but also reduce the ability of muscles to contract and stretch. It is appropriate to supplement protein in an appropriate amount, generally 1 to 2 grams per kilogram of body weight for normal people, and 2 grams per kilogram of body weight for high-intensity trainers, and should not exceed 3 grams. You can supplement protein by drinking protein powder, or you can get sufficient protein from high-quality foods, such as chicken, eggs, beef, fish, milk, etc.
2. Vitamin supplement
During high-intensity training, the exercise load is greater, metabolism in the body is enhanced, hormone secretion and enzyme activity are enhanced, which increases vitamin consumption in the body. At the same time, due to a large amount of perspiration, more vitamins are lost. Lack of vitamins can lead to decreased exercise capacity, fatigue, decreased immunity, prone to injury, and slower recovery after injury. Therefore, sufficient vitamin reserves in the body can improve the body's working ability and enhance training levels. Vitamins are mainly supplied by a balanced diet. If you can get them from fresh vegetables and fruits, you can supplement 8 vitamins if necessary.
3. SupplementFull of antioxidants
Vitamins are the "nemesis" of free radicals. The three of them work together to clean up free radicals, eliminate fatigue and accelerate body recovery. High-intensity training causes greater stimulation to the body and involves energy metabolism under anaerobic conditions, causing disorders in the body's physiological activities, thus releasing various free radicals (superoxide ion free radicals, peroxidation) that are harmful to the human body. Hydrogen and hydroxyl free radicals, etc. These are the metabolic products of the human body's oxidation process, that is, the "junk" in the human body. They will attack the components of the cell membrane and destroy its ability to control the entry and exit of substances into the cell. Studies have shown that. After exercise, free radicals in the liver and muscles increase 2 to 3 times. The existence of these free radicals is one of the causes of fatigue. If they are not removed, it may lead to overtraining fatigue, and long-term accumulation will lead to a sports career. shorten.