What we eat can strengthen our physical strength. We all expect to have good physical strength and healthy physique. In fact, there is a way to pay attention to diet while strengthening physical exercise. Do some energy-consuming fitness exercises, players can eat more nutritious ingredients in their diet to supplement and improve their energy. The following are some articles I introduced about what I can eat to enhance my physical strength, hoping to help you.

What can you eat to enhance your physical strength? 1 spinach

The function of magnesium in human body is to convert carbohydrates in muscle into usable energy. If women's daily intake of magnesium is less than 280 mg, people will feel tired. Iron is an important element to ensure hematopoietic function, especially during menstruation, iron supplementation helps to eliminate fatigue, and the content of iron and magnesium in spinach is high.

Step 2: bananas

Bananas are easily absorbed by the human body and converted into energy. Many athletes will eat bananas to replenish energy in time during the intermission. Eating bananas can quickly replenish lost physical strength.

3. Soybeans

Soybean is rich in nutrition and content. The content of protein is twice that of pork and 2.5 times that of eggs. The content of protein is not only high, but also of good quality. The amino acid composition of soybean protein is similar to that of animal protein, in which the proportion of amino acids is close to the needs of human body and easy to digest and absorb. If soybean is eaten with meat and eggs, its nutrition can be comparable to that of eggs and milk, even more than that of eggs and milk. Moreover, soybean contains a lot of iron, which is the main medium to carry energy (hemoglobin can carry nutrients needed by human body). Therefore, when the human body is short of iron, it will lead to anemia and make people dizzy and weak. Eating some red beans, black beans or soybeans regularly can also supplement iron and effectively improve fatigue and weakness.

4. Oats

Oatmeal is a kind of food rich in fiber. Fiber can slow down digestion, continuously supply carbohydrates to blood vessels, keep blood sugar level at a high level, and make the human body gain energy continuously. Therefore, people will not feel hungry and energetic.

5, skim yogurt

Vitamin A, carotene, B vitamins and vitamin E contained in skim yogurt can prevent the oxidative decomposition of unsaturated fatty acids in human cells, prevent keratinization and dryness of skin, and keep skin moist, delicate, elastic and shiny. Moreover, skim yogurt is rich in calcium, and many women will feel tired and sleepy before and after menstruation. A study shows that eating more foods rich in calcium can obviously improve this situation. If you eat three small cups of skim yogurt or two large cups of milk every day, you can relieve abdominal pain, fatigue, irritability and other symptoms, because calcium can relieve muscle tension and regulate endocrine.

6. Tuna

Tuna is rich in tyramine acid, which can promote the information transmission of nervous system in human body, and make human body concentrate and think sensitively. Moreover, tuna is also rich in DHA, which is an unsaturated fatty acid that cannot be produced by humans. It is one of the essential nutrients for normal brain activity. DHA can enter the brain through the blood-brain barrier, increase and prolong the synapses of brain nerve cells, thus increasing brain capacity and enhancing memory and understanding. Regular consumption is beneficial to the regeneration of brain cells, improving memory and preventing Alzheimer's disease. In addition, DHA can soften the retina, improve retinal reflex function, strengthen vision and prevent myopia, while EPA can promote DHA to play a role in the body. It has a great effect on relieving fatigue and refreshing the brain.

7.coffee

Coffee contains caffeine and has a particularly strong bitter taste. It is a mild stimulant, which can improve the sensitivity and attention of the human body, accelerate the metabolism of the human body, improve the mental state and physical quality of the human body, and thus eliminate fatigue. Stimulate the central nervous system, heart and respiratory system. Moderate caffeine can also reduce muscle fatigue and promote the secretion of digestive juice. Because it can promote renal function, it has diuretic effect and helps the body discharge excess sodium ions. People with low blood pressure can get better by drinking a cup of black coffee every day.

In the process of brewing coffee at high temperature, coffee will also produce an antioxidant compound, which is helpful for anti-cancer, anti-aging and even prevention of cardiovascular diseases, and can be comparable to fruits and vegetables. Experiments show that the average person's daily intake of 300 mg of caffeine (about 3 cups of brewed coffee) will have a good impact on people's alertness and mood.

8.strawberries

The sweet and sour taste of strawberry can awaken taste buds and attack cells. Strawberry is rich in vitamin C, which helps the human body absorb iron, nourish cells and make people energetic.

9. tea

Without fermentation, green tea retains the natural substances of fresh leaves, and contains many nutrients such as tea polyphenols, catechins, chlorophyll, caffeine, amino acids and vitamins. These natural nutrients in green tea have special effects of anti-aging, anti-cancer, sterilization and anti-inflammation, which are beyond the reach of other teas. Moreover, caffeine and theophylline contained in tea are central stimulants, which mainly act on the cerebral cortex, can excite the central nervous system, cheer up the spirit, improve work efficiency and accuracy, strengthen thinking activities, and also make drowsiness disappear and relieve fatigue. Drinks can fully stimulate the brain, have a refreshing effect, and can greatly improve people's nerve excitement.

10, bitter gourd

Bitter gourd is rich in protein, fat, sugar, calcium, sodium, iron, carotene, thiamine, riboflavin, momordicin and so on. Immature young melons can be eaten as vegetables. When they are ripe, they can be eaten raw, made into soup, cold salad, fried, or cooked with meat and fish. Has the effects of stimulating appetite, promoting digestion, clearing away heat, relieving summer-heat, relieving fatigue, clearing away heart fire, improving eyesight, invigorating qi and strengthening yang. Scientists also accidentally discovered that bitter gourd has beauty effects. Bitter gourd is rich in vitamin C, and also contains many amino acids, momordicoside, galacturonic acid, pectin, minerals and vitamins. Therefore, eating bitter gourd can effectively enhance the vitality of cortex and make skin tender and fit.

What can you eat to enhance your physical strength 2 1, carrots

Studies have shown that B- carotene in carrots can not only protect human cells from damage, improve their anti-cancer ability, but also enhance athletes' aerobic exercise level. The antioxidant function of b carotene may promote blood flow, thus increasing oxygen supply to muscles and improving running ability. It is not clear whether the source of intake is official or pills. Foods rich in B carotene include all kinds of orange and yellow fruits and vegetables, such as apricots, peaches, pumpkins, paws, and of course carrots. B vitamins are essential nutrients for human tissues. Lack of vitamin B may lead to digestive dysfunction, visual fatigue, angular stomatitis, constipation, beriberi and other problems. In real life, B vitamins are also closely related to energy metabolism, so heavy manual workers and athletes also need extra B vitamins. Therefore, athletes should eat more foods containing B vitamins.

2. Eat potatoes for pre-match meals

Many people know that the main energy source of muscles is carbohydrates, but they think that fat has high heat energy, which may make their physical strength last longer, so they are willing to eat some food such as butter or whole milk before the game. One suggestion of sports nutrition experts is to eat a boiled potato or baked potato two hours before the game and sprinkle some brown sugar and bananas. These things are very easy to digest, and the energy release is stable and lasting.

3. protein, minerals and blood food should be supplemented. Such as milk, eggs, pigeon eggs, quail eggs, beef, mutton, pig pancreas, Euryale ferox, spinach, cherry, longan, litchi, carrot, apple, angelica, safflower, peach blossom, prepared rhizome of rehmannia, Polygonatum, etc. Athletes must be provided with adequate vitamins and nutrition. Vitamins can improve human endurance and accelerate the elimination of fatigue.

What do athletes eat to supplement energy?

1, high-explosive and high-energy exercise should be supplemented with sugar. In sports like NBA, some athletes will choose to eat some chocolate. Chocolate is easy to digest and high in calories, so it is a suitable food.

2. Some people also like to drink some functional drinks during exercise. Functional beverage refers to a beverage that can adjust the human body's function to some extent by adjusting the composition and content ratio of nutrients in the beverage. Therefore, it has certain functions of providing energy, supplementing inorganic salts and refreshing in exercise. 3. Drink salt and sugar water after exercise. This is a very simple practice, the main purpose is to supplement the energy consumption of water and salt after exercise, so it is simple but effective.

4. If you are already tired, drinking glucose water can replenish energy faster. However, the disadvantage of glucose water is not lasting, so it is better to choose traditional rice flour and inject starch before exercise, because it is not the time to supplement nutrition and gain weight, and fat and a lot of protein have no effect.

5, fruit: bananas are relatively easy to digest, the content of sugar is relatively high, the water content will not be too high, you will not want to go to the toilet because of excessive water intake, but also make people feel full and comfortable. Eating bananas before and after exercise is also a good choice.

Principles of healthy eating for athletes

1, reasonably arrange nutrients

Under the premise of balanced consumption and supply of athletes, the proportion of protein, carbohydrate and fat in food should be reasonably arranged. Take calorie intake as an example. Generally, protein accounts for 65,438+05% of the total calories, fat accounts for about 30% of the total calories, and carbohydrate accounts for about 55% of the total calories. Protein's intake should also be based on different exercise conditions, and the intake of animal and plant protein should be arranged reasonably.

2, pay attention to the balance of heat

Because athletes consume a lot of energy in training or competition, only timely replenishment can meet their normal needs and protect their abundant sports ability and necessary energy reserves. However, excessive calories will lead to the increase of body fat and body fat, and the decline of exercise ability.

3. A reasonable diet system

The dietary system includes dietary quality, dietary distribution and eating time. Meal time should be adapted to training and competition. It is best to train or compete 2.5 hours after meals, otherwise strenuous exercise will make the blood involved in digestion flow to muscles and bones, which will affect the digestion and absorption of gastrointestinal department. Intense exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement. After training or competition, you should also rest for 40 minutes before eating, otherwise the blood entering the gastrointestinal tract will decrease and the gastric juice secretion will be insufficient, which will affect the digestion and absorption function. Pay attention to the reasonable proportion of heat source and mass.