Add protein to your diet: Protein helps repair and build muscle. You can choose chicken breast, fish, eggs, beans and other high-protein foods. Eat carbohydrates: Carbohydrates provide a quick boost of energy and help restore strength. Whole grains, brown rice, oranges, etc. are good choices. Hydration: After exercise, replenish water in time, but do not drink a lot of water at once. You can choose between salt water or mineral water. Avoid irritating food: Avoid eating spicy, greasy and cold food after exercise, so as not to stimulate the stomach and intestines. Adequate sleep: Sleep is an important part of physical recovery, ensuring that you get 7-8 hours of quality sleep every day. Relax muscles: You can relax muscles and reduce soreness with light stretching, massage or warm bath. Avoid excessive fatigue: Avoid high-intensity physical activity immediately after exercise to give your body enough time to recover.
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After exercise, focus on consuming a balanced meal rich in protein and carbohydrates to aid recovery, and ensure you get adequate rest and sleep to allow your body to heal and rebuild. Staying hydrated is also crucial for optimal recovery.