1. protein powder
Protein powder
After intensive whole-body high-intensity exercise, the high adrenaline will affect your appetite, and then liquid food will be more attractive than solid food.
The milk shake was made by mixing protein powder with water and chocolate whey powder. Studies show that supplementing whey protein after exercise helps to gain weight and produce muscle.
2. yogurt
yogurt
Yogurt not only provides protein and carbohydrate, but also is one of the rich sources of leucine. Leucine is an amino acid that can accelerate muscle production after exercise.
Step 3: eggs
egg
Intense physical exercise lowers choline (a complex of vitamin B) in your body, which is related to muscle control, muscle memory and fat transfer to the liver.
An egg contains 126 mg of choline, which is a quarter of your daily requirement, plus 6 grams of protein.
4. Cheese
cheese
Most cheeses are rich in protein, but also high in sodium. Cheese is rich in cream and low in sodium, and there is 24 grams of protein in a small cup.
5. Coffee
coffee
Drinking a small cup of coffee before fitness is actually OK, but research shows that taking coffee after fitness will make glycogen transport from your blood to your muscles faster.
6. Avocado
avocado
Replenishing your potassium storage can help relieve muscle contraction or cramps. Half an avocado contains 488 mg of potassium.
In addition, research shows that people who eat half avocado in Chinese food will be 40% less hungry after three hours than those who don't eat avocado in Chinese food.
7.tuna
tuna
Canned tuna is not only convenient to carry, but also very convenient to replenish. Tuna is also a rich source of omega-3 fatty acids, which can reduce the probability of inflammation caused by exercise.
However, in addition to the above nutrients, tuna is also full of mercury, so it is better not to take too much. Don't eat more than five times a week.
8.chocolate milk
Chocolate milk
Chocolate can help effectively reduce arterial pressure and increase blood circulation of muscles. But also be careful not to choose too sweet chocolate milk brand!
9. Beef jerky
Beef jerky
Meat is a great source of protein, but you should also choose the right meat. Like roast chicken breast, it is best not to eat it after exercise.
You can carry beef jerky, pork and turkey with you in your gym bag.
10. turmeric root powder
Turmeric root powder
The color of this spice comes from its curcumin compound (it is natural, not pigment), and research shows that curcumin can effectively slow down the oxidative stress of exercise.