1. Supplement protein every day. Protein-rich foods such as chicken, duck and fish can maintain body consumption. In fact, in sports, the amount of muscle activity is particularly large, and the main consumption is fat and sugar, not protein. If protein is excessively supplemented, hyperkalemia will occur due to excessive sweating; But if the relative intake of fat and sugar is insufficient, fatigue will occur again. Therefore, in the diet, we should pay special attention to supplement fat and sugar, supplemented by protein food.

2. A variety of trace elements and vitamins should be supplemented in time. This is because excessive sweating will make the body consume more elements such as sodium, potassium and iron. According to research, various fruits and fresh vegetables, such as bananas, pears, green beans, potatoes and lettuce, are not only rich in vitamins, but also contain trace elements such as potassium, iron and zinc. They should be common dishes on the table. Regarding hydration, most people think that all kinds of drinks are good. In fact, drinks contain pigments (some contain lead), which is harmful to health. Experts believe that drinking mineral water during exercise is better.

The time to supplement nutrition is two hours before taking part in exercise. Because fat is digested and absorbed slowly in the human body, it can effectively exert energy and get good results every once in a while.