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Supplement water, vitamins and minerals
Exercise in cold weather will also cause you to sweat a lot, and because the body's thirsty feeling decreases in cold weather, many people think that there is no need to replenish water, which is very wrong. When the human body is dehydrated, it will lead to a decrease in exercise capacity and easily lead to sports injuries. When replenishing water, you should follow the principle of small amounts and multiple times, and avoid drinking large amounts at one time. In cold conditions, due to reasons such as enhanced metabolism, sweating, and more urine, the loss of some minerals increases. The inorganic salts that are easier to lose are mainly sodium and calcium. You can increase your salt intake appropriately, and pay attention to supplementing with calcium-rich foods. Foods such as dairy products, shrimp skin, etc. Vegetables and fruits should also be supplied in moderation to supplement minerals. In cold conditions, vitamin supplements are generally 30% to 50% more than usual, especially vitamins related to cold resistance, such as vitamin C, vitamin A, and vitamin D. Multivitamin preparations can be given when necessary. You can consider drinking professional sports drinks to supplement water, sugar, vitamins and minerals, but be careful that the temperature of the drink should not be too low, 25 to 30 degrees Celsius is ideal.
Replenish energy
Before exercise, you should appropriately supplement some energy substances for use during exercise. You can drink some hot porridge or eat one or two small pastries half an hour before exercise. The main component of these foods is sugar, which is the best source of energy during exercise. It is best to drink some sugar-containing professional sports drinks during exercise, which can continuously replenish the energy consumed during exercise and help maintain better exercise ability. However, it should be noted that the temperature of the drink should not be too low to avoid being too heavy in the stomach. Comfortable. At the same time, in the diet on the day of exercise, you should also pay attention to appropriately increasing the amount of staple foods such as rice and noodles, or eating some fruits appropriately. The purpose is also to ensure the supply of energy during fitness.
Protein supplement
Protein is the basic component of body tissue cells, and muscle growth also requires a large amount of protein. The most "tired" parts during fitness are the muscles, so muscle fatigue is common after exercise.In addition, there will be some minor minor damage to the muscles after exercise. Although this is not visible on the outside, it will cause muscle soreness. So how to solve muscle fatigue and soreness after exercise? The answer is to properly supplement high-quality protein. The quality of protein in animal foods and soy products is the best, but you should also pay attention to choosing aquatic products, beef and mutton and other meats that contain less fat. Otherwise, it will easily cause the accumulation of fat in the body, which is also detrimental to exercise. In addition, you can also choose protein preparations such as whey protein. Its absorption and utilization rate are much higher than ordinary food. It has the best effect on relieving muscle soreness and reducing fatigue. It should be used within half an hour after exercise.