What are the fitness supplements to take after training

When we are just exercising, we often don’t need any fitness supplements. For many fitness veterans, they often take some fitness supplements after training to help themselves exercise better. 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!

1. Supplement protein powder

Protein can help you maintain muscle volume and promote cell recovery and growth. Insufficient protein intake will not only affect the training effect, but also cause exercise anemia. On the contrary, if you consume too much protein, it will not only be harmful to the increase of muscle circumference, but also reduce the muscle contraction and stretching ability. It is appropriate to supplement protein in an appropriate amount. Generally, a normal person weighs 1 per kilogram of 1 ~2 grams, for those with high-intensity training, the weight of each kilogram is 2 grams, which should not exceed 3 grams. You can supplement protein by drinking protein powder, or you can obtain sufficient protein from high-quality foods, such as chicken, eggs, beef, fish, milk, etc.

2. Supplement of vitamins

　　When training with high-intensity, the exercise load is greater, the body metabolism is strengthened, the hormone secretion and enzyme activity are enhanced, which increases the consumption of vitamins in the body. At the same time, due to a lot of sweating, there is a lot of vitamin loss. The deficiency of vitamins will lead to decreased exercise ability, fatigue, and immunity, which is prone to damage and slow recovery after injury. Therefore, sufficient vitamin reserves in the body can improve the body's working ability and improve training level. Vitamins mainly rely on balanced dietary supply. If you can intake from fresh vegetables and fruits, 8 vitamins can be supplemented if necessary.

3. Supplement of antioxidants

Vitamins are the "nemesis" of free radicals. The three together play the role of cleaning up free radicals, eliminating fatigue and accelerating body recovery. High-intensity training has a great stimulation to the body and energy metabolism under anaerobic conditions, causing disorders in the body's physiological activities, thus releasing various free radicals (superoxide ions) that are harmful to the human body. Free radicals, hydrogen peroxide and hydroxyl radicals, etc. These are metabolites in the human body's oxidation process, that is, the "garbage" in the human body. They will attack the components of the cell membrane and destroy their ability to control substances to enter and exit the cells. Studies have shown that the free radicals in the liver and muscles increase by 2 to 3 times after exercise exhaustion. The existence of these free radicals is one of the causes of fatigue. If they are not removed, it may lead to excessive training fatigue, and long-term accumulation will lead to shortening of the exercise career.

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