However, due to the sharp drop of environmental temperature, it will have a series of effects on human metabolism, thus making a series of changes in human demand for various nutrients. If we can adjust our diet scientifically according to these changes in demand, it will help us better improve our physical fitness and cold tolerance. On the other hand, if the nutritional structure cannot be adjusted in time, exercise may not achieve the expected purpose.
Therefore, before putting on sports equipment and getting ready to go out, we should understand some basic nutritional principles of outdoor sports in winter.
1
Add more sugar to exercise in winter.
Due to the increase of heat loss in low temperature environment, people need to consume more heat in winter than in summer, which is why people are more likely to feel hungry in winter. In order to increase calories, it is necessary to increase the intake of sugar and fat. People who live and exercise in cold areas should appropriately increase their oil intake, on the one hand, to provide calories, on the other hand, to increase their body fat reserves, so as to keep their body temperature and resist the cold. But the outdoor temperature is not very low, and people who usually work indoors don't need a lot of fat. They should mainly supplement sugar, especially those who care about their weight, and don't increase the intake of oil.
The best time to supplement sugar is in outdoor exercise, and about 25 grams of sugar is added every 20 to 30 minutes. This will not only make the exercise effect better, but also make the body less tired and easier to recover after exercise, and will not affect work and study. Sugar supplemented in exercise can basically be used in exercise and will not be converted into fat. It should be noted that oligosaccharides are the best sugar supplements. At present, the main sugar in many sports drinks is oligosaccharides, while the main sugar in most carbonated drinks is monosaccharide, which is not conducive to improving sports ability when drinking during exercise, and carbonated gas will take away human heat, so carbonated drinks are not suitable for drinking during exercise, let alone in winter.
2
Supplementing vitamins to improve cold tolerance
Vitamins B 1, B2, PP, B6, C and E can improve cold tolerance, especially people living in northeast China need vitamin C more than those living in warm areas. In order to increase the intake of these vitamins, we can choose green vegetables, red and yellow vegetables and fruits. In some areas where it is difficult to get fresh vegetables, we can make up for it with multivitamin preparations. Even if we can eat enough fresh vegetables, if we use a small amount of multivitamin preparation, we can achieve more comprehensive supplement and better health care effect.
three
Supplementary nutritional inorganic salts
Some inorganic salts are also essential nutrients in winter. Such as calcium, iron, zinc, sodium, copper, etc. They are all nutrients that are easy to lack in cold climate conditions, and milk, animal liver, green vegetables, bean products, kelp, seaweed and other foods are rich in these nutrients, so they are also the first choice for winter food.
Of course, in addition to the above nutritional principles, don't forget to wear a hat that can prevent cold before going out for exercise in winter. You know, 30-40% of human outdoor heat is lost from our heads. If you wear a hat, you will exercise outdoors for longer and enjoy the sunshine and fresh air more.
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