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, pumpkins, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the re-storage 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.

Nutritional elements that should be supplemented in exercise and fitness;

Creatine: Creatine can increase bodybuilders' lean body weight, muscle explosiveness and endurance. At the same time, creatine brings water into muscles, which increases the volume of muscle cells and helps muscle cells absorb amino acids.

2. protein added: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training, which can quickly fill muscle cells.

Extended data:

Nutritional value of pumpkin;

1, eyesight. Pumpkin is one of the fruits and vegetables rich in beta carotene, which can be converted into vitamin A in human body. According to a study by the National Institutes of Health, vitamin A can enhance the visual clarity of eyes in dim environment.

Harvard University research shows that vitamin A can also delay the decline of retinal function caused by retinitis pigmentosa. In addition, vitamin A helps to form and maintain healthy skin, teeth and bones.

2. Protect your heart. Pumpkin is rich in dietary fiber and is good for the heart. A survey of 1 10,000 people in Harvard University shows that the risk of coronary heart disease is reduced by 40% compared with those who eat low fiber. A recent study in Sweden reached a similar conclusion. Compared with women on a low-fiber diet, women on a high-fiber diet have a 25% lower risk of heart disease.

3, help sleep. Pumpkin seeds are rich in tryptophan, which is responsible for helping the body produce serotonin. This neurotransmitter has the functions of relaxing spirit, relieving tension and improving mood, thus contributing to sleep.

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