Adding water to the body, it seems simple, but in fact there are many principles that we need to know to supplement properly and reasonably. The following article will share knowledge as well as answer the question of what to drink after exercise, sports, principles when adding water before, during and after exercise. We invite you to learn together!
1. What to drink after exercise?
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2.1. Water and alkaline ionized water
70% of our body is water. Mineral water is not only water for exercisers, everyone needs to add mineral water into their body every day.
Clean filtered water helps hydrate, hydrate, and is easily absorbed. It has a cooling effect on the body, creating favorable conditions for transportation and metabolism, helping the body recover quickly. Drink water before, during and after exercise. Alkaline ionized water has four basic characteristics:
- Natural alkalinity like green vegetables helps to neutralize toxic excess acids, bringing the body to a balance between acid and alkali.
- Strong anti-oxidant, skin rejuvenation, helps eliminate dangerous free radicals, prevent and support disease treatment
- Ultra-small water molecule structure, helping to eliminate toxins
- Rich in natural minerals.
Therefore, alkaline ionized water is good for the body. You should drink fresh alkaline ionized water to absorb the highest amount of hydrogen and drink it while exercising.
2.2. Orange juice
Orange juice provides many essential vitamins and minerals. Always on the gym drinker’s drink list. Orange juice helps provide vitamin C and potassium – an important electrolyte that helps restore fluid levels in the body, so it helps restore fitness, beneficial for athletes. You should drink orange juice after exercise for best results.
2.3. Coconut water
According to a 2012 study in the Journal of the International Society of Sports Nutrition, coconut water is very beneficial for exercisers. They help replenish water, such as plain water or sports drinks.
Fresh coconut water contains many essential ingredients, which can provide the body with sugar (glucose, sucrose, fructose …), minerals (potassium, magnesium …), vitamins (C, B1 …), vitamins (C, B1). . ..). In addition, it does not contain sugar and artificial colors. This is an advantage when using natural juices. The best time to drink coconut water is after exercise.
2.4. Other fruit juices
Fruit juice is always a good drink for people who exercise. Because they contain many antioxidants, vitamins A, C, protein and minerals.
In addition, the juice is free of sugar, artificial preservatives, low in salt and fat free. They contain a lot of sucrose, which is a conjugate of sucrose that provides instant energy.
Therefore, fruit and vegetable juice has the effect of restoring the body quickly, helping to eat better, improving the immune system, fighting fatigue, dizziness, dizziness, weakness, and weakness when exercising.
You should drink fresh fruit and vegetable juices like grapefruit, lemon, watermelon, carrot, etc. The exact time to drink is before and after exercise.
2.5. Salted lemonade
Salted lemonade is definitely the kind of water that gym people drink. This can be considered a “national” drink not only for those who exercise but also for those who sweat a lot after activities.
Lemon contains 5% citric acid, so it has the effect of quenching thirst quickly. In addition, it provides vitamin C, B vitamins, trace elements (calcium, phosphorus, magnesium), minerals and other water and carbon compounds. Thereby helping our body stabilize blood pressure and reduce symptoms of dizziness, shortness of breath.
The salt in the salted lemonade mixture plays a role in providing the body with essential mineral salts, such as potassium and sodium (the main ingredients that support electrolyte balance).
Therefore, salted lemon water can maintain endurance, replenish electrolytes, and help restore energy quickly. It is a good drink for people who exercise. For best results, you should drink this water after exercise.
2.6 Milk gain weight, Mass gain weight
Do you know why weight gain milk or quality weight gain milk is always a top priority in basic bodybuilding foods? Because if you don’t have enough weight, it will be difficult for you to gain muscle. Bodybuilders all understand that you need to gain weight first, then build muscle.
Unless your gym goal is to lose weight, focus on using Mass to have a reasonable weight.
Weight gain milk, quality weight gain or weight gain milk powder is a food with a higher calorie content than some other common dairy products.
It is a dietary supplement that contains many essential nutrients such as carbohydrates, fats, proteins, vitamins and minerals. Drinking milk to gain weight will provide a lot of excess energy for the body. This will help you quickly reach your ideal weight.
There are Mass product lines with good quality, reasonable prices that you should not ignore such as Serious Mass, Mass Fusion, Up Your Mass, … The product is suitable for you who are in need of weight improvement.
2.7 Vitamins and Minerals
Vitamins and minerals are low-molecular organic compounds that are very important for the body, especially for fitness enthusiasts who want to build muscle.
Especially to protect bones and joints when exercising, it is necessary to supplement calcium for the body. In order for the body to absorb calcium and phosphorus for bone repair and bone formation, vitamins D3 and K2 are needed. These two vitamins have a particularly important function, which is to help the body absorb calcium, form bones and joints, fight pain, osteoporosis and bone destruction.
Introducing Bronson Vitamin K2 + D3 product, which combines these two vitamins, which is very suitable for protecting strong bones. Drink after morning exercise.
2.8 Whey Protein
This is the highest quality gym protein supplement full of essential and important amino acids to help the body absorb the fastest protein source for the best recovery and muscle building. In addition, whey protein is also very useful for people who want to lose weight and dieters, as it can balance blood sugar levels.
Currently on the market there are 3 popular types of whey: whey protein concentrate, whey protein isolate and hydrolyzed whey protein. Depending on your purposes and economic conditions, choose the right type of whey. Hydrolyzed whey protein is hydrolyzed whey, the best and therefore the most expensive.
Use whey protein at the following times: 1 hour after waking up, before the gym, after training and before going to bed. The best time for the body to absorb protein is after exercise.
I would like to introduce to you the Impact Protein product line, which provides high-quality protein, is quickly absorbed, does not cause abdominal pain, the price is very reasonable, students can also use it.
2.9 Meal Replacement
Meal Replacement is a drink you can use to replace a snack. This form of supplement is very good and suitable for bodybuilders.
This product replaces meals and snacks. What is the purpose of dim sum? During exercise, our body needs an abundant source of nutrients, not too many calories and a relative amount of protein to build muscle.
We can completely supplement by supplementing with adequate nutrients. However, in this day and age, not everyone has the time to cook and calculate the nutrients needed for a meal. Especially for those who have been working, busy with work and little rest. The most convenient and superior solution is to use meal replacements.
2.10 Milk Chocolate
Is milk chocolate a good drink for exercisers? You may be surprised that this drink appears on the list of good drinks for exercisers. But in fact, milk chocolate is a beverage that can help the body quickly restore energy.
As Dr Christopher Mohr, nutritionist (diet group) at Mohr Results Inc, points out: Milk chocolate contains a combination of carbohydrates and proteins that help build muscle, while sugar can boost insulin. Therefore, this is a beverage that helps strengthen muscles, eliminate excess fat and quickly restore energy, which is most beneficial to the body. Promote blood circulation, reduce the risk of stroke and cardiovascular disease. The right time to drink this water is after exercise.
2.11 Amino Acids BCAA
Branched-chain amino acids are muscle-friendly branched-chain amino acids that the body cannot synthesize: leucine, isoleucine, and valine. In particular, leucine is the most important amino acid, which plays a role in increasing protein synthesis, helping the body absorb more protein for better muscle recovery and building, and controlling blood sugar.
Branched-chain amino acids have the functions of accelerating protein synthesis, rapid muscle recovery, anti-catabolism, restoring muscle anabolic state, and improving athletic performance.
BCAAs are mainly used for the rest of the training session to repair damaged muscles immediately. Wheystore recommends using the best BCAA supplements from the world’s leading BPI company in the field of bodybuilding nutrition.
2.12 Green tea
You may be surprised that green tea is one of the best drinks for exercisers. In fact, green tea contains many amazing ingredients that you did not know. Green tea contains strong oxidants. This helps the body metabolize fat and fight free compounds produced during exercise, one of the causes of inflammation and muscle pain.
In addition, because it contains a sufficient amount of caffeine, green tea helps to keep the mind sharp. However, for those who are looking to lose weight, the good news is that drinking green tea every day will help promote this process. faster.
2.13 Banana Smoothie
Bananas are a favorite food of gym goers, athletes… In addition to a regular diet, a cup of banana smoothie (can be combined with many favorite vegetables) is also a great choice for athletes. pellets.
Bananas contain many nutrients important for exercisers, such as essential vitamins and minerals, including potassium, vitamins B2 and B6, calcium, manganese, magnesium, iron, and folic acid. A banana smoothie before a workout will help provide enough carbohydrates and potassium for the muscles to work properly.
2. Exercise should not drink water?
In addition to the standard for exercisers to drink well, there are some types of water to limit when exercising, especially: Carbonated water and alcoholic water because carbonated water does not contain any nutrients. Alcohol can dehydrate the body, cause fatigue, dizziness, headaches and increase the risk of swelling, pain, and injury when exercising. You should also not drink water that is too cold or too hot: Because the body is warm when exercising, drinking water that is too cold will cause “shock” to the digestive system and stomach pain. Water that is too hot can cause burns.
Bottled energy drinks, replacing electrolytes: The caffeine in energy drinks gradually takes effect, causing damage to the heart, increasing rapid heart rate and possibly leading to the risk of cardiovascular disease. It also increases the risk of high blood pressure, which adversely affects the blood vessels leading to the heart. Bottled rehydration water usually contains chemical sugars and carbon dioxide, so it is strongly acidic. At the same time, the pH of the body is 7.34-7.4, which is slightly alkaline. As a result, the body will be tired, get old quickly, and get sick easily. Some electrolyte replacement drinks use food coloring, preservatives and cheap plastic containers, and carry a risk of lead contamination.
In general, every training session we definitely cannot without a bottle of filtered water or a shaker or something to bring, right? Above are the knowledge to help you answer the question of what to drink after exercise, what is the best drink supplement for people after exercise and sports. Hope this information will be of great help to you in your practice.
3. Why exercisers need to replenish water after exercise
Many people already know that they should drink enough water after exercise to avoid dehydration. But this is not all. Adding water to exercisers also offers the following benefits:
- Water replenishment effect: The body is prone to sweating when exercising, causing dehydration, so drink water in time to replenish water.
- Additional energy: Drinking water contains carbohydrates, so it helps to provide energy and reduce fatigue. To replenish water and energy for the body, water needs 6% carbohydrates (250 ml of water needs 14 grams of carbohydrates).
- Replenish electrolytes and minerals, such as khaki and sodium, lost during exercise due to sweating.
- Body temperature regulation: When exercising, the body often gets hot. Drinking water can help lower body temperature, keep body temperature at a normal level, avoid overheating, which can cause metabolic disorders.
- Support organ function, prevent cramps and lose weight.