More than 90 minutes of training environment, athletes who have been dehydrated before and after high temperature training, and novices. The sodium content in the beverage should reach 400~ 1 100 mg per liter, as close as possible to the upper limit.
It is very useful to drink mineral water rich in sodium, preferably calcium and magnesium, after training. In addition, if athletes can accept the taste of mixed juice or vegetable juice, it is best to use them to supplement the water after exercise. The best drinks to quench thirst in daily life are low-calorie drinks such as water and tea.
Rapid muscle gain in a short time requires targeted strength training, intake of rich carbohydrates and a lot of water, and supplementation of creatine; It should be taken at the rate of 5 ~ 1 0g per kilogram of body weight within1hour after training, which can quickly absorb carbohydrates (food with high GI value). Bodybuilders usually adopt the standard of 5 grams of carbohydrates per kilogram of body weight. 1 g muscle glycogen can bring about 3 grams of water into muscle cells. When implementing a high-carbon diet aimed at muscle gain, the first 2-5 kilograms of weight gain mainly comes from water and glycogen.
"impact method"
Athletes should supplement 20~30g creatine every day (exactly, the standard intake should be 0.25g per kilogram of fat-free body weight in shock stage), and take it in 4~6 small portions for 5~7 days continuously. After the end of the shock period, it is best for athletes to take 3 to 5 grams of creatine every day for 4 to 6 weeks;
You can do this during the shock. Take 65,438+00g creatine one hour before training, drink a drink containing whey protein and glucose (which can quickly absorb carbohydrates) half an hour after training, take 65,438+00g creatine again immediately after training, drink a drink containing protein and carbohydrates half an hour later, and eat a nutritious meal that can provide carbohydrates and protein after a short interval. The maintenance period can be calculated as one day after exercise or two times before and after exercise.
"circular method"
Athletes need to take a large dose of creatine every 3~4 weeks for 3~5 days, and the intake of creatine in other time periods is the same as the maintenance period, that is, 3~5 grams per day.
"Long-term small dose"
According to the content of protein glycogen and fat in muscle, one kilogram of skeletal muscle contains 1400~ 1600 kcal. The human body needs to burn 5~8 kilocalories to synthesize 1g muscle. In the process of muscle protein synthesis, it takes four AIP molecules to connect two amino acid molecules at a time, so it takes 5000~8000 kilocalories to increase 1g muscle. In addition, exercise itself also needs to consume energy. Assuming that bodybuilders exercise three days a week and do strength training for more than one hour every day, and the rest time is excluded from the training time, then exercising three times a week will consume 840 kilocalories.
? Suppose an experienced bodybuilder, weighing 90kg, plans to get 2kg of pure muscle in the first stage of the first 8 weeks without taking performance-improving drugs, so it takes 6700kcal of energy to exercise for two months. Considering that the average fat-free weight is increased by 250g per week, and only 20% of the muscles are protein, only 50g of dietary protein needs to be supplemented every week. That is to say, in addition to the daily physical needs, this bodybuilder needs to supplement 7-8 grams of dietary protein and 370 kilocalories every day during his muscle building stage, 1.20 kilocalories for exercise consumption. 230 calories is used for muscle synthesis, and 50 calories is raw material energy. On the basis of these understandings, we come to a conclusion that most bodybuilders only need to consume 500 kilocalories a day if they want to obtain a reasonable growth rate of muscle proliferation.
The individual's basal metabolic energy requirement =22* fat-free weight +500 calories.
In order to accurately estimate their energy needs, people only need to observe the appearance and whether the old clothes fit. Besides, we can also use weighing scale, tape measure and other methods.
If an athlete has sports experience and consumes enough calories and carbohydrates, then his daily intake standard of protein should be 1.4 ~ 1.8g per kilogram of body weight and about 0.5g per meal of protein. However, if athletes are practicing a low-carbon diet or other strict diets and doing a lot of exercise at the same time, protein's intake can be increased to 2 grams per kilogram of body weight per day. Excessive intake of protein sometimes lowers the level of testosterone in the blood, which is counterproductive. From another point of view, high-intensity training combined with adequate dietary fat will make the level of free testosterone rise abnormally.
Slow-release casein and whey protein have good effects, but in comparison, casein may be better for both the increase of defatted weight and the decrease of fat content.
For strength trainers, curd is especially suitable for eating. 100g curd contains 68 kilocalories, protein 12.2g, carbohydrate 3.9g, and fat less than1g. It is an excellent source of protein, a natural low-carbon food, and rich in calcium and micronutrients. The curd has slow digestion and high protein content, and it will feel full after use, which can continuously provide amino acids for muscles for a long time. What we need is to make tofu taste delicious. For example, mixing 250g skim milk and 125g vanilla yogurt can provide athletes with about 3 10Kcal calories, 35g protein, 32g carbohydrates and 6g fat.