1 creatine

Studies have shown that long-term creatine supplementation in exercise training can significantly improve lean body mass, muscle strength and explosive force. China is the main producer of creatine in the world. At present, the common creatine products in China are powder, chewable tablets, microparticles and oral liquid. The powder is easy to store; Chewable tablets are easy to carry; Liquid and colloidal products are rejected by many experts because of their unstable nature and impurity content as high as 40%. Creatine monohydrate powder is a classic product of creatine. High-purity creatine monohydrate has few impurities and good solubility, which is beneficial to absorption. At present, it is still the most economical and safest choice for the public. In addition, intensive products, such as compound creatine, have appeared in recent years. Its main purpose is to enhance the absorption of creatine, which has been gradually accepted by bodybuilders.

2. Whey

Whey protein is extracted from milk and is the essence of milk. With high nutritional value and quick digestion and absorption, it is a good source of protein for bodybuilders. For example, Kangbit whey protein can be divided into pure whey protein, super whey protein and the protein matrix just introduced. In addition, there are two kinds of whey protein products: powder and solid protein bar. Protein bar is a healthy food specially designed by sports nutritionists for fitness crowd, which can provide balanced nutrition and quickly and comprehensively supplement high-quality protein for human body. China's outstanding bodybuilders, Zou and others have a special liking for protein's baseball.

3. Weighting powder and weighting agent

Fat-increasing powder and muscle-increasing powder, commonly known as "fool powder" for muscle-increasing, is a high-calorie nutritional supplement. Its main components include carbohydrates, protein, vitamins and trace elements, and some also add creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium and so on. , can maximize the supplement of various nutritional elements needed for bodybuilding training. At present, it is generally believed that the content of protein is above 25% and the content below 25% is fattening powder.

4. Glutamine

In bodybuilding training, timely and appropriate supplementation of glutamine can effectively prevent muscle protein decomposition, increase muscle volume and promote muscle growth. At the same time, glutamine can also stimulate the secretion of growth hormone, insulin and testosterone, making the body in a synthetic state. Therefore, the supplementation of glutamine (6 ~ 10g) before or after exercise can promote the synthesis of protein, thus gaining greater muscle volume and strength.

Athletes' nutrition recipes

1, football player

It belongs to speed power, so we should eat more easily absorbed carbohydrates, vitamin B 1, vitamin C, and supplement protein and phosphorus. Eat more fruits and alkaline foods.

Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more buns, flower rolls, miscellaneous grains porridge and rice as the staple food; Fish meat includes stewed beef, fish balls, fish head tofu and meat floss; Most fruits are bananas, dates and pears.

2. Gymnasts

The heat energy consumption is not large, but the coordination is high and the nerves are tense. In order to control weight, more vitamins B 1, C and phosphorus are needed. Don't be too hot.

Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more seafood for meat; The staple food is rice and miscellaneous grains; Eat more bananas and cantaloupes for fruits; In addition, there are milk, soybean milk and sports drinks.

3. Weightlifters

Muscles are required to have greater strength and explosiveness, while consuming more calories. In order to develop muscles, we need more protein and vitamin B2. In addition, we need more carbohydrates and vitamin B 1.

Recipe: eat more cauliflower, cucumber and potato for green vegetables; Eat more prawns, stir-fry kidney flowers and sauce beef for meat; Drink more milk, soy milk and eat more bananas.

4. Basketball players

It consumes a lot of calories and various nutrients. Because of its high incidence of iron deficiency anemia, it should be supplemented with iron-containing food. In addition, due to excessive sweating, it is easy to dehydrate, so it is necessary to supplement enough water and electrolyte.

Recipe: green vegetables eat more bean sprouts, pickled cucumbers, cauliflower, oil wheat vegetables and carrots; Eat more rice noodles and tortillas as the staple food; Meat is squid and ham; Milk, bananas and cantaloupes.

Dietary principles of athletes

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 carbohydrates account 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

The dietary system includes dietary quality, dietary distribution and eating time. Meal time should be adapted to training and competition. It is best to train or compete 2 or 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.

4. Pay attention to the reasonable proportion of heat source and mass.

The source of calories for athletes should be mainly carbohydrates and eat less fat. For most athletes, the ratio of protein, fat and carbohydrate should be1:1:4; The proportion of endurance events should be 1: 1:7, and it must be high in carbohydrates and low in fat.