Fruits suitable for athletes
1, banana
Because bananas contain a lot of potassium, bananas have become one of athletes' favorite foods. Eating bananas can improve the performance of cyclists riding 75km, and the effect is just like drinking sports drinks. Scientists say that even better, bananas contain more easily absorbed sugar, antioxidants that are not found in sports drinks, and more cellulose and vitamin B6 (which helps you turn food into energy).
2. apricot trees
This golden yellow fruit tastes sweet and sour, and is rich in nutrition. It is recognized as one of the most nutritious fruits. Dried apricots have the highest nutritional value, followed by fresh apricots and canned apricots. Are fresh apricots abundant? -Carotene, vitamin C, potassium and fiber, carotenoids. Dried apricots contain more calcium, but less vitamin C. Canned apricots are a good source of carotenoids and vitamin C, but they will lose some potassium and fiber.
3. Apple
For hungry athletes, apples can beat their hands. It not only contains simple carbohydrates that can provide energy, but also contains fiber, potassium and vitamin C that are beneficial to heart health. A medium-sized apple: 8l calories, trace protein, 2 1g carbohydrate, trace fat and nearly 4g fiber.
4. Kiwifruit
This kind of fruit is easy to buy in the market. It contains a lot of vitamin C, carotenoids, potassium and fiber. The delicious way of kiwifruit is to divide kiwifruit in two and dig out the pulp with a spoon. A kiwi fruit pulp: 46kg calories, trace protein, 1 1g carbohydrate, trace fat and 2.6g fiber.
5. Vaccinium bracteatum Berry
A recent study found that among 40 kinds of fruits and vegetables, this berry grown in North America has the strongest antioxidant capacity. It contains potassium, zinc, magnesium, vitamin C and fiber. A cup of berries: 80 calories, 1g protein, 19g carbohydrate, 1g fat, 4g fiber.
Main points of athletes' diet
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. So should the intake of other nutrients such as water, carbohydrates and fat.
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. Therefore, athletes' dietary arrangements must be reasonable, and they should vary from person to person and from project to project.
3. A reasonable diet system
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, and in the long run, it will cause chronic gastrointestinal diseases.
Snacks suitable for athletes
1, coffee
As we all know, coffee can improve people's sports performance, especially caffeinated coffee, and can even be used as an energy source for athletes.
2. Dark chocolate
Eating two pieces of dark chocolate every day can improve the endurance of leisure drivers. Those who chewed dark chocolate before exercise ran more than others in the exercise test 17%. Researchers believe that these chocolates will make people's bodies use oxygen more effectively, thus making them perform better.
3.almonds
Cyclists who eat almonds around before exercise ride for a relatively longer time (longer). Researchers say that nut fatty acids can provide energy for people in endurance training. They suggest that people should eat almonds often, not just when they need to exercise, so as to store enough fatty acids for us to consume.
4. Watermelon juice
Drinking 500ml watermelon juice before exercise can reduce the heart rate after exercise more quickly, and also relieve muscle pain the next day. The researchers said that these fruits contain a special amino acid-L-citrulline, which has the function of restoring muscles. You can drink some juice before the next exercise to replenish enough water for your body and avoid pain after exercise.
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