1, key carbohydrates
Carbohydrate is the priority fuel source for human body to prepare for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise.
If you don't eat enough carbohydrates, you will be more likely to get tired. How much carbohydrates are needed depends on personal training and personal requirements.
For athletes who train a lot, the daily carbohydrate demand is 6 grams to 10 grams per kilogram of body weight. For example, an athlete weighing 60 kilograms needs about 360 to 600 grams of carbohydrates every day if he trains for 2 to 4 hours every day.
2, efficient hydrating drinks
To get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan. Get into the habit of drinking more drinks, even on days when you don't exercise.
Water, sports drinks, fruits, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition.
Alcohol and caffeine can dehydrate people, so they are not hydrating drinks. Drink 400 ml to 600 ml of drinks 2 hours before exercise, and drink 15 to 20 minutes every 150 to 350 ml during exercise.
Step 3 schedule meals
If you want to take part in a running race or other races, you should have a low-fat and high-carbohydrate meal two or three hours before the race. Eat something that you are familiar with and easy to digest. Fruit, yogurt, bagels or a bowl of cereal are all good choices.
If there is food in the stomach during exercise, blood will flow from the digestive tract to the muscles during exercise, leading to stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you should have enough energy stored the day before to keep exercising for 60 to 90 minutes.
If you find it inconvenient to have breakfast before exercise in the morning, you can eat some carbohydrate-rich snacks before going to bed the night before. If you exercise later in the day, and it has been more than 4 hours since your last meal, you should eat some snacks 45 to 60 minutes before you start exercising.
Your food choices and preferences may be different, depending on the time you exercise, the exercise you engage in and the intensity of your exercise. You will soon know which food combination suits you best. -
4. Prepare carbohydrates for the endurance race.
Carbohydrate supplementation is suitable for athletes who participate in marathons, triathlons or long-distance bicycle races. If the game lasts less than 90 minutes without interruption, a normal high-carbohydrate diet is enough.
To supplement carbohydrates, it is necessary to slightly reduce the training amount three or four days before the competition, during which the proportion of carbohydrates should be increased to 70% to 80% of the total calories.
5, supplement and recovery
After exercise, it is important to supplement glycogen in muscles. You should eat a carbohydrate-rich diet or snacks within 30 minutes after exercise. At this time, human muscles absorb carbohydrates most easily.
If you want to take part in two or more activities in one day, it is particularly important to eat carbohydrate-rich food within 1 to 4 hours after heavy exercise.
Foods like bagels, fruits and cereals are easy to eat. If you have no appetite for non-liquid foods, fruit juice and sports drinks are ideal sources for supplementing carbohydrates immediately after exercise. They can also help you replenish water.
6, supplement the loss of sodium and potassium
These two elements lost in exercise can be supplemented by food. You should eat some fruits and vegetables rich in potassium, such as bananas, oranges, melons and tomatoes. After exercise, add a little salt to your diet to supplement the sodium lost due to sweating.
7. Vitamins and minerals
Physical activity may increase the body's demand for certain vitamins and minerals. However, if you eat enough calories to meet the requirements of physical activity, and the calories come from nutritious food, then I'm afraid you don't need to take any supplements. Nutritional supplements can't provide you with extra energy unless you lack some nutrition in the first place.
8. No need for more protein.
Protein is very important because it helps to strengthen and repair human tissues and muscles. Many athletes think that because muscles are made of protein, eating a lot of protein food will help to strengthen muscles. But this is not the case. The most effective way to stimulate muscle growth is training, not supplementing protein.
Athletes do have a great demand for protein, but it can be met through careful planning and reasonable diet. The best way to strengthen muscles is to eat enough food to supplement the energy consumed that day.
For endurance athletes, it is suggested that the daily intake of protein should be 1.2g ~ 1.4g, while for athletes who receive resistance training and strength training, it may be as high as1.6g ~1.7g.