Nutritional collocation of diet after exercise
First, attach great importance to the rational nutrition of three meals a day ideologically.
Second, athletes should strengthen the study of self-nutrition knowledge and reasonably choose the types and quantities of food for three meals according to daily training, instead of just choosing food according to their own preferences.
Thirdly, rice, flour and steamed bread are the best staple foods. The staple food needs to contain carbohydrates, so as to replenish the body's energy and make it more energetic during exercise.
Avoid eating too much meat. At present, it is very rare for domestic athletes to lack protein. Eating too much meat will not only give you energy, but also bring a lot of harm to human body. For example, eating too much protein will bring in too much fat at the same time, which will lead to hyperlipidemia and coronary heart disease in the long run.
In addition, the ratio of animal protein to plant protein should be appropriate, and eat more milk and bean products instead of some meat. Eat more fruits and vegetables, especially raw vegetables, to reduce the loss of nutrients. Eat less or no fried food, fat pork, roast duck, bacon, cream, etc. , may bring too much fat into the body, causing obesity.
For example, a basketball player weighing 70kg needs 4,200kcal of calories every day, including 500-600g of staple food, 500g of milk, 50- 100g of bean products, 500-750g of vegetables, 300-500g of fruits and 65,438+of chicken, duck and fish.
Fourth, choose sports nutrition and health care products reasonably. Sports nutrition and health products, also known as? Strong food? Or? Functional food? , is a special nutrition specially designed for people engaged in sports. In order to ensure the effectiveness of training, athletes should choose sports nutrition and health care products scientifically and reasonably on the basis of reasonable diet.
Basic knowledge of sports
First, define the four elements of health.
The ancient concept of health is often divided by whether it is sick or not. Sick and unhealthy, unhealthy without disease, and the definition of health in modern science refers to the dynamic balance between the body and the natural environment and social environment. 2/KLOC-0 The four elements of social health in the century are physical health, mental health, social adaptability and moral health.
Second, the necessary knowledge of physical exercise
Warm-up activities should be carried out before physical exercise, giving the body an adaptation process, and finishing activities should be carried out after exercise, so that the body can gradually calm down, so as not to cause harm to the heart.
Physical exercise should develop in a balanced way, but also participate in other sports activities and exercise in an all-round way to overcome the limitations of single exercise on physical development and ensure the balanced development of the functions of all organs in your body. And persevere, Zhang Chi has a degree, you can't fish for three days and dry the net for two days, otherwise your health will be far away from you.
Third, grasp the exercise load.
Muscle aches after physical exercise. It may be a sign of excessive exercise, reflecting that you are not suitable for excessive exercise.
It may also be a natural reaction after exercise, because during exercise, muscles will produce a substance called lactic acid, which will stimulate your body and make you feel sore.
As long as you keep exercising, this phenomenon will gradually disappear and your physical fitness will be improved in this cycle of physical reaction. If you stop exercising because you feel muscle soreness, it will weaken the fitness effect of physical activity until the muscle soreness disappears.
1, the elimination of exercise fatigue, after exercise, after proper rest, generally there will be no fatigue, which is the performance of moderate exercise. But if you wake up the next day after exercise and feel exhausted, it is caused by excessive exercise.
2. Pain caused by excessive exercise can help the body recover actively by losing weight, rest, massage and hot compress. It's hard to concentrate.
I always want to doze off in class, I always make mistakes in my homework, and my reaction to things becomes slow, mostly because of excessive exercise. Elevated blood pressure, listlessness, irritability, pallor, etc. If it is caused by exercise, it is a sign of excessive exercise.
Four. Measures and prevention of safety movement
1, prevention
You should not wear medals, knives, pencils, keys, watches, etc. Wear sports shoes, sportswear, etc. before and during physical exercise. , and organized and step-by-step exercise with peers to prevent injury accidents. When doing physical exercise, we should pay attention to the safety of sports venues and equipment and the correct dress to prevent accidents.
There are all kinds of safety precautions in sports, so someone must protect you when you cross the equipment; When you fall forward, roll forward with the trend, don't hold it with your hands; When you fall backwards, let your body fall naturally, don't support the ground with your hands, and turn backwards.
In order to prevent sports injuries, we should try to avoid falling, pay attention to wearing non-slip sports shoes, abide by the rules, and reduce unreasonable physical collision and friction.
2. Measures
Internal injuries, such as contusion, muscle strain, joint sprain, bursitis, tenosynovitis and so on. Generally, it is treated by cold compress, pressure dressing and raising the injured limb. Within 24 hours, in order to minimize the bleeding of the injured part and avoid the aggravation of the injury.
After 48 hours, once the local bleeding and swelling stop, massage, physical therapy or drug treatment can be carried out at this time to gradually restore the function of the injured part; The injured part basically recovered. In the case of strengthening protection, you can do general exercises without collision until you are safely recovered.
When muscle spasm (cramp) occurs, the common relieving method is to lengthen the spasmodic muscles, and at the same time cooperate with local massage and acupoint pressing to promote relief.
In the fierce competition, if you stop running, or even stop, you may have weak legs, pale face, dark eyes, tinnitus and other phenomena, and in severe cases, you may faint. This symptom is called dynamic shock. You can relax by walking slowly, moving your joints, pulling, shaking and massaging.
The habit of dangerous sports
1. Choose projects that are beyond your ability.
Young people generally like to fight against fierce and big-action sports, or pursue new, strange and strange sports, such as squash, skateboarding and fancy cycling. These projects are not suitable for the elderly.
2. There is no suitable sports equipment.
You should wear jogging shoes for jogging, tennis shoes for playing tennis and basketball shoes for playing basketball. Compared with ordinary sports shoes, professional basketball shoes have thicker soles and higher uppers, which can reduce the risk of lower limb injuries.
3. Wear jewelry when exercising
It is actually dangerous for many people to imitate sports stars and wear jewelry. French researchers pointed out that the finger will swell after being injured and it is impossible to take off the ring. Doctors even have to cut off their fingers in order to treat patients.
4. Start exercising without checking the venue and equipment.
Many people care about rackets and balls before exercise, but don't pay much attention to sports venues and equipment. The fitness equipment in the community is often in disrepair and broken. If you don't pay attention, you will have accidents such as bumps, scratches and bruises.
5, do not pay attention to warm-up before exercise
Jogging or exercising for 5 minutes before exercise can effectively mobilize the joints, bones and muscles of the whole body. For example, skiing, if you don't warm up well before, you will rush to start when your limbs are stiff, resulting in many people's knees and ankles being injured.
6, lack of concentration during exercise
Some gymnasiums have fitness equipment and treadmills equipped with music, TV and so on. To prevent exercisers from getting bored during exercise. But if you focus too much on TV and music and ignore your feet, you are in danger of falling.
Some friends wear headphones to listen to music when jogging outdoors. It looks cool and fashionable, but it's dangerous to hear other sounds on the road.
7. Don't drink water during exercise, and drink enough at one time after exercise.
Some bodybuilders sweat with joy and don't even care about drinking water. They didn't feel thirsty until the exercise was over, so they rushed in. This habit is very bad. When you feel thirsty, drinking a lot of water at a time may lead to hypotonic dehydration. Water poisoning? . The correct way is to drink a small amount of water many times before, during and after exercise.
Food that can increase physical strength during exercise.
1, carrot
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.
People who have seen how to mix food and nutrition after exercise will see:
1. How to eat after exercise
2. Precautions for diet before and after exercise
3. What should I pay attention to before and after exercise?
4. What do you eat after exercise and fitness?
5. Precautions for athletes' diet