How to scientifically supplement sugar for athletes before, during and after exercise;
As mentioned above, for endurance events, when the maximum oxygen uptake is 60%-80%, insufficient sugar reserves will lead to physical fatigue and decreased exercise ability. This problem can be solved if a correct and regular sugar supplement scheme is adopted. Let's talk about how athletes should supplement sugar from three stages before, during and after a training class or competition.
(1) Before the training class or before the competition.
Supplementing sugar before training class or competition aims to optimize the storage of glycogen in muscle and liver, maintain the stability of blood sugar during exercise, improve the anti-fatigue ability during exercise, and ensure the rapid exercise ability within 1 hour and the sprint strength at the end of long-term exercise; At the same time, it can avoid the gastrointestinal discomfort and the increase of plasma insulin concentration during exercise, which sometimes causes reflex hypoglycemia in susceptible people. Before a training class or competition, there are two main types of sugar supplements:
1. Add sugar 3-4 hours before training class or before competition.
Before the training class or 3-4 hours before the competition, athletes should eat a high Gl diet rich in sugar (Gl is the glycemic index, which refers to the degree of increase of blood sugar and insulin after eating various foods). This diet should meet the requirements of "three highs and five lows", that is, high sugar, high water, high vitamins, low fat, low protein, low salt, low cellulose and low quantity. Sugar supplementation should be based on oligosaccharides and glucose, and the appropriate amount is 200 ~ 300 grams, which can significantly increase the contents of muscle glycogen and liver glycogen of athletes. This high-sugar meal is especially important for those who have not recovered from previous exercise or the interval between the previous meal and exercise is too long. For athletes who take part in training or competition in the morning, they can eat a small amount of fast food or drinks with high sugar in the morning, which can be digested and absorbed within 30 ~ 90 minutes, and will not have adverse effects on the stomach.
2. Add sugar 30 minutes before training class or competition.
Before the training class or 30 minutes before the competition, athletes should supplement oligosaccharide with high GI or soluble starch sugar with low GI at a dosage of 50 ~ 100g, which should be taken together with liquid. This can also increase the content of muscle glycogen and liver glycogen of athletes, which is easy to digest and absorb.
(2) Sugar supplementation in training courses or competitions
The main function of sugar supplementation in training class or competition is to maintain blood sugar concentration, maintain a high sugar oxidation rate, save glycogen, reduce protein consumption, and contribute to energy balance and nitrogen balance. Ingesting sugar and increasing sugar reserves in continuous moderate-intensity training or competition can significantly improve the sugar metabolism environment, improve exercise ability, prolong the time of exhaustion and delay the time of fatigue.
Sugar supplementation in training class or competition should start half an hour after the start of exercise, and sugary drinks with the concentration less than 10% should be supplemented every 20 ~ 30 minutes, with the concentration of 150 ~ 250 ml each time (sugar is about 15 ~ 25 g). The main types of sugar are oligosaccharides, glucose, sucrose, maltodextrin and corn syrup. The amount of sugar supplement is generally 20 ~ 60g/ hour, and the amount can reach 40 ~ 102g/ hour or 1 ~ 2g/kg body weight. If you supplement unconditionally for many times during exercise, you can supplement100g at a time at least 30 minutes before the fatigue point appears, and the concentration is 20% ~ 75%. In addition, while adding sugar, we should also pay attention to the supplement of inorganic salts.
(3) Supplementing sugar after training class or competition.
Sugar supplementation after training class or after competition is to help relieve fatigue, promote physical recovery as soon as possible, strengthen the synthesis and storage of liver glycogen and muscle glycogen, and ensure the training quality of the next training class or the need to continue the competition.
Add sugar as early as possible after training or competition. Studies have proved that the rapid recovery stage of muscle glycogen is within 6 hours after exercise, the slow recovery stage is within 6-48 hours after exercise, and it is most important to supplement sugar within 1-2 hours after exercise, because the content of glycogen synthase in muscle is high and the effect of sugar supplementation is good at this time. In the rapid recovery stage, especially immediately after exercise, a diet with low fat, low protein, high moisture and high GI should be supplemented, mainly oligosaccharides, glucose, maltodextrin, corn syrup and soluble starch sugar; In the slow recovery stage, the medium and low GI diet should be supplemented, mainly with starch and beans. Athletes should also have a high-sugar dinner before going to bed: 150g sugar (4 staple foods) for 6 hours, or 250g sugar (6 staple foods) 10 hour. After training class or competition, the amount of sugar supplement is 50g within15min after exercise, and 20g every hour thereafter. It is advisable to take it orally several times, and the total daily amount should not exceed 650g g.
In the past, it was generally believed that after exercise-induced glycogen depletion, it took more than 46 hours for muscle glycogen and liver glycogen to return to normal levels. It has been proved that the biosynthesis of glycogen can be completed within 24 hours as long as the time and amount of sugar supplementation are appropriate.
To sum up, it is not difficult to see that it is very important and necessary for coaches and athletes of track and field endurance events to understand and master how to supplement sugar in training and competition. Only by making a scientific and reasonable sugar supplement plan according to the characteristics of special events and the requirements of training competitions can we effectively improve our sports ability, delay fatigue and create excellent results.
What should athletes eat before and after exercise? Drink glucose water 30 minutes before exercise. Glucose is a monosaccharide that can be directly digested and absorbed by muscles. The supermarket has it, a few yuan a generation, all of which are powdered water to drink.
How to arrange diet scientifically and reasonably before and after exercise? Have a cup of honey water before morning exercise.
It is not advisable to eat before morning exercise. Elderly people (elderly nutrition products, elderly nutrition information) can drink a cup of honey water to provide energy. Middle-aged and young people can eat some fruits in the morning to provide some energy, and then exercise.
People who do morning exercises after morning exercises should have more calories in their food, because the calories they consume need food to supplement them.
Old people should not supplement too much protein (supplemented by protein, supplemented by protein) (supplemented by protein, supplemented by protein) and eat 1~2 eggs. For the elderly with hyperlipidemia and high cholesterol, it is good to eat an egg yolk, but the intake of carbohydrates should not be too high, 1~2 is enough. It is best to eat more miscellaneous grains such as whole wheat steamed bread and drink a cup of soybean milk or a bowl of millet porridge. There must be vegetables for breakfast, and fruit can be used as a complementary food.
Middle-aged and young people should have a rich breakfast, because they have to go to work and are exhausted after morning exercises. Eat more protein food, 1~2 eggs, chicken legs and lean meat, some miscellaneous grains steamed bread or whole wheat bread, and add a vegetable and a glass of milk to provide necessary energy for human body.
Eat a corn cob before work and exercise.
Office workers usually have few opportunities for outdoor sports (sports products, sports information) and like to go to the gym after work. At this time, it's almost time to eat, and they can supplement appropriate carbohydrates, such as a corncob and a glass of milk. However, it is not advisable to eat too much before fitness, and strenuous exercise after satiety is not good for the stomach.
Friends who are losing weight should not eat too greasy food. Carbohydrate foods such as steamed bread and rice must be eaten, but not more than 1 two, and half a second is enough. Eat cold dishes, drink a bowl of miscellaneous grains porridge, eat a piece of miscellaneous grains bread and eat a small amount of protein, such as steamed fish or a few pieces of beef.
Friends who don't need to lose weight, in order to speed up the recovery of physical strength, should use food to supplement the calories consumed in the body.
The recipe is 0.5 ~ 1 two miscellaneous grains steamed bread or two pieces of whole wheat bread, a seasonal vegetable (preferably coarse fiber vegetable), a bowl of miscellaneous grains porridge or a cup of soybean milk.
Because it's a dinner, protein's high food should be moderate, not too much, and drink a glass of milk before going to bed.
The result of (220- age) × 0.7 or 0.8 is called fat loss heart rate. If the heart rate reaches this value after fitness, you can achieve the effect of reducing fat.
How to replenish water scientifically after exercise dehydration? People pay attention to the health and safety of exercise, so how to replenish water scientifically and effectively during exercise? Experts point out that when people are exercising, the more they sweat, the more water and electrolyte they lose, so the temperature regulation of the body will be unbalanced, similar to overheating of the machine. When water loss reaches 5% of body weight, the amount of plasma in human body will drop by more than 15%, thus affecting exercise. We all know the importance of replenishing water, but how to replenish water correctly before and after exercise is actually very knowledgeable. Proper hydration is helpful to maintain the balance of body fluids, restore physical fitness and ensure the health and safety of athletes.
It is worth noting that in addition to hydrating, we should also pay attention to the supplement of electrolytes. During strenuous exercise, due to the accelerated metabolic process, a lot of water and electrolytes are lost with sweat. At this time, the water added to the human body will first be excreted through urine and sweat, thus regulating the water content in the body and balancing the electrolyte level in the blood. If you don't replenish enough water, it will cause harm to your body because of dehydration. On the other hand, if you drink too much water in a short time after exercise, it will not only relieve the symptoms of thirst, but will increase the burden on the kidneys, resulting in too much water not being eliminated from the body in time and the electrolyte concentration of diluted blood will be reduced.
Experts pointed out that if the electrolyte concentration in blood is lower than that in cells, water will move from diluted blood to cells and organs with less water, causing the expansion of corresponding organs; If it is serious, it will even weaken organ function. Therefore, in order to balance the blood concentration, we should pay attention to the right amount of water.
How to lose weight through sports science 1. Do aerobic exercise. After 40 minutes of aerobic exercise, the body begins to burn fat. In 40 minutes, it consumes body water and calories consumed that day.
Second, a reasonable diet. Halve the staple food, and don't eat fish, red meat, vegetables and low-sugar fruits many times. Eat less at dinner and fill your hunger with milk.
Third, insist. Losing weight is a parabolic trajectory, not a straight trajectory. In other words, if you keep exercising for two months, the effect is not obvious. The effect is that in the third and fourth months, you have to reach 10 kg per month, but in the fifth month, there will be a bottleneck period. At this time, one is that the body adapts to this exercise intensity, and the other is that fat is transformed into some muscles. If you don't change your exercise style, you will gain weight.
What an athlete should do before the sports meeting depends on what kind of athlete you are ~ ~ But all you have to do is prepare (move your wrists, ankles, head and waist).
I practice long-distance running, so I know more about running and jumping. . .
Runners and jumpers should do a good job of leg press and open ligaments to avoid injury during the competition. The second is to do a few accelerated runs, get used to exercise, pat the leg muscles and relax. ...
Sports expert: How to exercise muscles scientifically? From a fitness instructor's point of view, why are Europeans and Americans in European and American dramas all big? Their skeleton is on the one hand, and the most important thing is that their fitness is more popular and deeply rooted in the hearts of the people, and it will develop in the market. Unlike Asians (especially China, Koreans and Japanese, whose bodybuilding industry is very developed), muscular men are not particularly excluded. I'm glad you have a good eye for fitness. I hope you will be motivated. If you are motivated, you can succeed. You didn't tell me your height and weight in detail, so you don't know much about your situation. The muscles in the chest and arms are relatively easy to exercise, especially in the chest. I suggest you practice your deltoid muscle again. If you don't practice your arm deltoid muscle, your figure will be ugly. If you go to the gym, it will be easier to practice, with complete equipment and quick results. I highly recommend it. The exercise method is simple. If you want to gain muscle, you have to be bigger and lighter. Then practice small muscles. The procedure is as follows: firstly, make 4 sets of bench press boards * 10 sets of inclined boards * 10 sets of flying birds 4* 10 sets of three-headed flat barbells. Dumbbell bends and stretches its two heads after bending the rope and stretching the ram. This paper introduces two kinds of dumbbell arm alternating bending barbell, deltoid muscle bending, dumbbell lifting side and upright barbell, which are often used. The effect is similar. Specific methods: Push-ups in group 5-10 are unable to practice dumbbell movements 4-6 times a week, as above (it is best to buy detachable dumbbells). Diet should be focused. It is best to eat protein powder, which is easy to absorb. Or beef and egg whites can be used (pork is too fat to consider). On the morning of exercise, 4 proteins (protein powder 15g), two pieces of bread and half a catty of milk. Half a catty of beef (or 8 eggs) and vegetables, 5 pieces of protein after exercise (or 20 grams of protein powder), and some porridge for dinner is enough. This diet allows you to grow muscles with less fat. In addition, pay attention to sleep time, and it is best to fall asleep before 12. Most muscle growth takes place during sleep.
How to scientifically realize your desire to lose weight through exercise requires aerobic exercise+anaerobic exercise! The detailed definition of aerobic exercise refers to the exercise with a heart rate of (2 10- age) ×65%~85%. If it exceeds this, it is considered anaerobic! Losing weight is mainly doing aerobic exercise, such as running, cycling, swimming, aerobic and so on. Fitness is mainly equipment, not anaerobic exercise.
Achieving the goal requires systematic planning and persistence, as well as good rest and nutritional supplement! Add protein half an hour after exercise! We should give priority to running in the early stage!
Attached, my fitness plan: plan 1 Fitness content: running and upper limb exercise time: 90 minutes. Fitness content: 1) Warm-up activities: jogging 10 minutes, and then doing simple stretching exercises. 2) Basic part; Run for 40 minutes, slowly accelerate and run for 40 minutes. After 40 minutes, do 10 minute stretching exercise, mainly to stretch the lower limb muscles, increase flexibility and relax at the same time. Strength exercise for 20 minutes: pectoralis major, biceps brachii and triceps brachii, do four movements without too much load; Then do abdominal exercises, mainly half sit-ups. 3) Relaxation exercise: stretching muscles and adjusting breathing Scheme 2: Fitness content: running and lower limb exercise time: 70 minutes Fitness content: 1) Warm-up activity: jogging for 20 minutes, and then doing simple stretching exercise. 2) Basic part; Strength exercises of lower limbs and abdominal muscles for 40 minutes, barbell weight-bearing half squat, heel lifting exercise, kicking exercise, half squat jumping exercise, half sit-ups, lying flat and lifting legs. The last two moves have reached the limit. Rest after each exercise 1 minute to 2 minutes. Moderate exercise load 3) Relax exercise: 10 minutes, stretch muscles and adjust breathing.
Two plans alternate!