note:
Generally speaking, after 20 minutes of moderate-intensity aerobic exercise, the body begins to mobilize fat. Vitamins can speed up metabolism and enhance the endurance of the body, but they will not work until 6 hours after being ingested by the human body. If you are used to exercising in the morning, you'd better take vitamin supplements the night before. If you take them before exercise, you won't achieve the expected effect.
2. Supplementing 100 mg of vitamin E every day can play a health care role, and the total amount should not exceed 400 mg.
Extended data:
Children need more nutrition after exercise;
1, protein is an essential substance for children's growth and development.
Protein is the most abundant in lean meat. Generally, the intake is 1.5 ~ 2g per kilogram of body weight per day, but when children take part in physical exercise, the demand for protein increases, and the intake of protein is generally required to reach 2 ~ 3g per kilogram of body weight per day.
Because of the thickening of muscle fiber and the increase of muscle strength, it is necessary to rely on the increase of protein content in muscle, and animal protein is better. But it should be noted that the growth of muscle size and strength mainly comes from practice, not from eating.
2. Sugar is necessary to protect the liver and keep the body temperature constant.
Fat sugar provides 70% calories for human body. Generally, 250 ~ 750 grams of staple food can meet the human body's calorie demand every day. Every tissue in the body has a certain amount of sugar reserves. Therefore, children do not need to supplement sugar when they participate in general sports activities. Only when children participate in large-scale sports activities or long-term endurance activities should the intake of staple foods be appropriately increased.
Because the heat consumption in exercise is large, if the energy supply is insufficient for a long time, it will lead to body emaciation and weakened body resistance.
3. Fat is the substance with the highest calorie in human body.
Fat has four main functions: maintaining normal weight, protecting internal organs and joints, moistening skin and providing energy. The average daily fat requirement of human body accounts for 15% ~ 30% of the total calories of food. Normal people can meet their physiological needs by taking about 25 grams of oil every day, and it can be increased to 30 ~ 36 grams every day when they participate in activities for a long time.
However, it should be noted that if the amount of activity is insufficient, the excess calories will be converted into body fat, making the child fat instead of growing strong muscles.
People's Daily Online-Health Reminder: Supplement vitamin E before exercise
People's Network-Children should be supplemented with six nutrients after exercise