Food for athletes to replenish energy
1, high-explosive and high-energy exercise should be supplemented with sugar.
But strenuous exercise must not be too much for you, it will only make you very painful. In sports like NBA, some athletes will choose to eat some chocolate. Chocolate is easy to digest and high in calories, so it is a suitable food.
2. Some people also like to drink some functional drinks during exercise.
Functional beverage refers to a beverage that can adjust the human body's function to some extent by adjusting the composition and content ratio of nutrients in the beverage. Therefore, it has certain functions of providing energy, supplementing inorganic salts and refreshing in exercise.
3. Drink salt and sugar water after exercise
This is a very simple practice, the main purpose is to supplement the energy consumption of water and salt after exercise, so it is simple but effective. Salt is not high, add a little, sugar is easily absorbed glucose.
4. If you are tired, drink glucose water.
It can replenish energy quickly, but the disadvantage of glucose water is that it is not lasting. Therefore, it is better to choose traditional rice flour and inject starch before exercise, because this is not the time to supplement nutrition and gain weight, and fat and a lot of protein have no effect.
5, fruit.
Bananas are easy to digest, with high sugar content and low water content. They don't want to go to the toilet because of excessive water intake, and they also make people feel full and comfortable. Eating bananas before and after exercise is also a good choice.
Anti-fatigue food for athletes
1, bean products, meat
Appropriate consumption of high-protein foods, such as tofu, pork, beef and mutton, poultry, fish, etc. It can replenish the heat lost in the body in time. Because excessive calorie intake can also make people tired, timely calorie supplementation can quickly eliminate fatigue.
2, cereal
Carbohydrate is the source of brain energy, but carbohydrate provides energy for the brain, and at the same time, it slowly consumes sustained energy. By maintaining blood sugar levels, these carbohydrates help to maintain emotional stability and help to fall asleep later. Whole grains such as sweet potatoes and oatmeal also contain carbohydrates. Missing a meal will make people lose energy. It is very important to supplement nutrition if you want to avoid fatigue.
3. Caffeine food
Caffeine-rich foods such as tea, coffee and chocolate; Tea, coffee and chocolate all have certain anti-fatigue effects, because they contain caffeine, which can stimulate the heart, increase the frequency and depth of breathing and promote the secretion of adrenaline, so they can resist fatigue. But we should remind everyone that eating or drinking less caffeine-rich food before going to bed at night will affect sleep and lead to fatigue the next day.
4, black wolfberry
Lycium barbarum is a wild plant with high anthocyanin content found at present. Anthocyanin can relieve nervous tension and nervous system, and has a good anti-fatigue effect. In addition, it can also resist aging, improve eyesight, prevent cancer and improve sleep. Soaking in water to make tea every day is understandable, and it is a superior product of Lycium barbarum.
5. Dairy products
Dairy products are the most common and easily available food. They can provide protein, vitamins and calcium for our body, and they don't contain too much fat. In addition, when insomnia occurs, drinking a cup of warm milk half an hour before going to bed every night can make people's body and mind more relaxed and help them sleep.
Matters needing attention in athletes' daily diet
1, pay attention to the acid-base balance.
The acid-base combination of diet is not only closely related to the health of athletes, but also directly affects the recovery of physical strength after exercise. Generally speaking, white flour, corn and other cereals, as well as peanuts, walnuts, meat, eggs, sugar, wine and so on contain more elements such as phosphorus, sulfur and chlorine. After they are oxidized in human body, they will produce acid free radicals with cations, making body fluids acidic. Soybeans, mung beans, fruits, kelp, milk, vegetables and other elements contain potassium, sodium, calcium and magnesium. After oxidation in the human body, basic oxides with anions are generated, which will make body fluids alkaline. Eating too much acidic food will make athletes' blood acidic, which will not only increase the consumption of calcium and magnesium in the body, but also increase the viscosity of blood, which is extremely unfavorable to sports. Therefore, athletes' diet needs a relative balance of acid and alkali, and acid and alkali foods should be reasonably matched.
Step 2 eat more vegetables
Vegetables are also important to athletes because they can provide rich vitamins and inorganic salts. Carrots in vegetables are very important for improving eyesight, and they are rich in vitamin A. Some sports with more eyes, such as shooting and driving, need to increase the intake of vitamin A. B vitamins are coenzymes of many enzymes. The deficiency of vitamin B 1 and nicotinic acid in B vitamins will affect energy metabolism, make energy supply insufficient, and affect athletes' physical strength and spirit. Potassium, sodium, calcium, magnesium and chlorine in inorganic salts play a great role in regulating the excitability of nerves and muscles and the heart rate, so they have a direct impact on athletes. Vegetables are mostly alkaline foods, which can neutralize the acid produced by eating meat, milk, eggs and cereals, which is beneficial to exercise.
3, other matters needing attention
Eat digestible food, don't exercise immediately after meals, don't eat immediately after exercise, and don't sleep after eating. This is not good for the stomach, but also affects digestion and absorption, and it is easy to get sick. In addition, it is also important to pay attention to food hygiene, such as not being picky about food, not gorging, not soaking rice in soup, not drinking a lot of water during exercise, not taking a bath immediately after meals, and not eating before going to bed. In addition, alcohol and tobacco should be banned.
Misunderstanding of athletes' sports
Misunderstanding 1
Exercise once in a while. Many people use weekends to concentrate on fitness to make up for their lack of exercise. Fitness experts point out that lazy people's sports hurt their health, and occasionally sports hurt their health, which is tantamount to overeating. Most people who concentrate on fitness on weekends sit in the office five days before a week and basically have no exercise. Their bodies have actually adapted to this state. Suddenly taking a lot of time to concentrate on exercise on weekends breaks the balance between physiology and body, and the consequences are worse than not exercising. Therefore, it is scientific and effective to exercise 3 to 5 times a week. Weekend exercisers can't have enough time like weekends because of time constraints, but they can choose suitable projects and exercise moderately after meals. In this way, exercise can really improve your physique and health.
Misunderstanding 2
Exercise hard. In spring and summer, some people will increase their exercise intensity. Experts believe that proper exercise is helpful to lose weight and exercise, but excessive exercise is harmful. Especially in summer, due to the large amount of perspiration from exercise, if you exercise excessively, not only the water in your body will be lost quickly, but also important elements such as potassium will be lost quickly, and serious potassium deficiency will lead to coma and even death; In addition, some white-collar workers, whose work is already quite heavy, need to consider the intensity before exercising. Don't exercise according to the usual intensity when they are very tired, so as not to endanger their health or even cause irreparable consequences.
Misunderstanding 3
Blind movement. I don't know about my suitable sports and blindly follow suit. For example, practicing yoga has become a fashion in cities, but experts point out that not everyone is suitable for practicing. This kind of exercise requires great flexibility. If the flexibility is not good, it is easy to produce strain.
Misunderstanding 4
Exercise in foggy days. Smog weather can easily lead to the decline of respiratory defense function and lung function. People with exercise habits should stop running and walking outdoors, and it is best not to do cardiopulmonary exercise, such as high-intensity running. Because during strenuous exercise, the breathing rhythm is accelerated and deepened, and the harmful gases inhaled into the body will be several times more than usual.
Some harmful substances will become more toxic when combined with water vapor, such as sulfur dioxide becoming sulfuric acid or sulfite, chlorine hydrolyzing into hydrogen chloride or hypochlorous acid, and fluoride hydrolyzing into hydrogen fluoride. So the air pollution in foggy days is much more serious than usual. In addition, exercise in foggy days is also easy to induce cardiovascular and cerebrovascular diseases.
People who have seen athletes supplement energy food will also watch:
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2. Precautions for athletes' diet
3. Pay attention to the diet of track and field athletes
4. What foods must be supplemented after fitness?
5. What do middle and long distance runners eat?