Water intake, diet, and methods to relieve exercise fatigue before and after exercise
1. What kind of water is best to drink during exercise?
During strenuous exercise or endurance activities, the body produces more heat, and sweating is the main way to dissipate heat. Sweat is 98% to 99% water, and the rest is mainly inorganic salts such as potassium, sodium, calcium, and magnesium.
After sweating profusely, it is necessary to replenish fluids in time. Otherwise, it will not only lead to fatigue and impaired thermoregulation, but also cause the accumulation of acidic metabolic products, which will result in fatigue and a decline in athletic performance.
Athletes who feel fatigued and weak may be deficient in inorganic salts, characterized by a lack of potassium and magnesium in muscle cells.
Studies have shown that magnesium can promote glycogen breakdown, accelerate energy metabolism, and improve athletic performance.
When magnesium is deficient, glucose produces lactic acid through anaerobic glycolysis, causing muscle soreness and cramps.
Magnesium helps cells maintain aerobic oxidation and reduces lactic acid production, even during strenuous exercise.
Magnesium is essential for potassium to enter cells and for calcium to move in and out of cells. Supplementing with magnesium salts can prevent electrolyte imbalances caused by excessive sweating.
In addition, magnesium and calcium are responsible for the production of high-energy phosphorylations such as adenosine triphosphate, which are essential for muscle movement.
Therefore, it is advisable to drink alkaline beverages with a sugar content of less than 5% and containing inorganic salts such as potassium, sodium, calcium, and magnesium during exercise, especially for athletes.
Since minerals have been removed from purified water, it is not advisable to drink only purified water during exercise.
2. What to eat before and after exercise
It's best to eat some crackers, cheese, or fresh fruit 1 to 2 hours before exercising.
Eat about an hour after you finish exercising.
After exercise, it is easier to accept various drinks or liquid foods, and at the same time, you can replenish water.
If you haven't eaten a proper meal within 2 hours after exercising, you can eat solid foods to replenish carbohydrates and protein, such as three pieces of fruit (apples, oranges, etc.); two pieces of fruit plus a glass of milk, or 500 ml of pure fruit juice; or two pieces of fruit, two slices of bread with a little jam, and a glass of milk, etc.
Avoid caffeinated beverages such as coffee, soda, and tea after exercise, as caffeine has a diuretic effect and can lead to insufficient water replenishment in your body.
Although sports drinks can replenish lost electrolytes, you can get enough electrolytes from your regular diet, so drinking water is better than sports drinks.
Body shaping and slimming
SHOUSHEN
Sufficient sleep is key to eliminating fatigue and restoring physical strength.
Athletes should ensure 8 to 9 hours of sleep each day to allow their bodies to be in a completely relaxed state.
1. Massage
Massage can not only promote the switching between excitation and inhibition in the cerebral cortex and eliminate the neuroregulatory disorders caused by fatigue, but also promote blood circulation, strengthen local blood supply, and eliminate fatigue.
The massage primarily involves kneading, alternating with pressing and squeezing techniques.
Massage can be done after exercise or before going to bed at night.
2. Cool-down exercise
Abruptly stopping strenuous exercise can affect oxygen replenishment and venous blood return, causing a drop in blood pressure and adverse reactions.
Therefore, cool-down exercises should be performed after exercise, with slow and relaxed movements to allow the body to recover.
3. Warm water bath
Warm water baths can stimulate vasodilation, promote metabolism and blood circulation, and relieve fatigue.
The temperature of a warm water bath should be around 40℃, and each session should last 15 to 20 minutes.
4. Drug therapy
Using vitamins or natural medicines can effectively regulate the body's physiological functions, accelerate metabolism, replenish energy, reduce tissue oxygen consumption, improve blood circulation, and supplement muscle nutrition.
Currently, commonly used medications include vitamin B₁, vitamin B₁₂, vitamin C, vitamin E, astragalus, eleutherococcus senticosus, ginseng, cordyceps, and pollen.
5. Arrange meals reasonably.
When fatigued, pay attention to replenishing energy and vitamins. Choose nutritious and easily digestible foods, and eat more fresh vegetables and fruits.