The only thing you want to do when you come home exhausted after a track practice or long run is to lie down after a shower, right? But wait! The nutritionist will tell you: within half an hour after a long run or high-intensity training, what you do will determine the quality of your next training and whether you can complete the whole training healthily

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As we said before, 30-60 minutes after a run is the prime time for recovery

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At this point, the body is ready to re store glycogen and begin to repair muscle tissue to rejuvenate for the next run

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After high-intensity training, such as interval training, rhythmic running or long-distance running for more than one hour, the most important thing is to supplement energy, because the muscles are very tired and the glycogen is consumed

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For an easy run of 30 minutes, 60% below the maximum heart rate, energy supplement is not so important

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Even so, it is recommended to eat immediately after training, in order to form the habit of eating after exercise

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So how many carbohydrates do you need to recover? The answer is: divide your weight by 0.9 to get a value, and then eat the same amount of carbohydrates

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For example, a person weighing 54 kg would recommend a carbohydrate value of 60 grams

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To ensure that the ratio of carbohydrate and protein is 4:1, that is, the same 54 kg person recommended carbohydrate value of 15 grams

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Of course, don’t worry about this ratio, as long as you can get both kinds of nutrition

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After two hours, eat the same proportion of carbohydrates and protein

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How much water do you want to drink? The answer is very different

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It depends on the body condition, weather and amount of sweating

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It’s better to do a sweating test (see tomorrow’s tweet for the specific test method)

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The urine should show the color of lemonade after sufficient water replenishment

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If it’s darker, or if you haven’t been to the bathroom for hours, drink more

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Rehydration may be the most critical step in the body’s recovery process

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Water supports many of the body’s key functions, including transporting nutrients and oxygen through the blood to the cells, washing waste out of the cells, and so on

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If you’re dehydrated, the body has to double to function, so you’ll feel tired and take longer to recover.

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