According to the characteristics of football, we require athletes to have a diverse, comprehensive and appropriate diet. Adhere to the principle of four more and three less. More than 4 of them are staple food, vegetables, fruits and dairy products (or bean products); 3 Less is less oil, less meat and less fried food.
The ratio of three meals should be reasonable, with breakfast 28%, lunch 39% and dinner 33%. Encourage eating more fruits and raw vegetables, and strengthen the intake of vitamins and dietary fiber.
A reasonable diet is half the success of athletes and bodybuilders.
Good sports ability is influenced by training, heredity, nutrition and psychological quality, among which the influence of dietary nutrition on health and sports ability is paid more and more attention. What athletes eat, how much they eat and when they eat play an important role in their success or failure.
Sports nutrition is a science. Nutrition is not a simple package of nutrition, but also the basic factor of how to choose the right food. Whether food selection is scientific or not has an important influence on athletes' strength, endurance and physical fitness. A professor of sports nutrition once compared an athlete to an advanced sports car, so nutrition is like gasoline. With the corresponding premium gasoline, a premium sports car can run the best results. On the contrary, even high-end sports cars use inferior gasoline, and they can't run satisfactory results. It can be seen that reasonable nutrition is half the success of athletes.
What is reasonable nutrition? Simply put, reasonable nutrition refers to the balance between the calories and nutrients provided by the food that athletes eat three times a day and the energy and nutrients needed to complete a day's training. As far as nutrients are concerned, there should be sufficient heat energy, the contents and proportions of protein, fat and carbohydrate should be appropriate, and inorganic salts, vitamins, trace elements and water should be sufficient, that is to say, the types and quantities of various foods should be properly and adequately selected every day.
How to achieve reasonable nutrition? First of all, athletes should change their ideas. Some athletes always think that sports performance is only related to sports training, not diet. Both athletes and bodybuilders should pay attention to the following issues: First, attach great importance to the rational nutrition of three meals a day ideologically. Second, athletes should strengthen the study of self-nutrition knowledge and reasonably choose the types and quantities of food for three meals according to daily training, instead of just choosing food according to their own preferences. Third, when choosing food, we should pay attention to the intake of staple foods, such as rice, noodles and steamed bread. The staple food is rich in carbohydrates, which can provide sufficient energy for athletes. Avoid eating too much meat. At present, it is very rare for domestic athletes to lack protein. Eating too much meat will not only give you energy, but also bring a lot of harm to human body. For example, eating too much protein will bring in too much fat at the same time, which will lead to hyperlipidemia and coronary heart disease in the long run. In addition, the ratio of animal protein to plant protein should be appropriate, and eat more milk and bean products instead of some meat. Eat more fruits and vegetables, especially raw vegetables, to reduce the loss of nutrients. Eat less or no fried food, fat pork, roast duck, bacon, cream, etc. , may bring too much fat into the body, causing obesity.
Nutrition+exercise
For a person engaged in sports, first of all, you should know how much heat energy you consume in a day and whether the food contains enough nutrients. Because too much or too little heat energy will make you gain or lose weight, and the lack of nutrients will affect your exercise ability and the effect of exercise and fitness.
There are three kinds of substances that produce heat energy in food, namely carbohydrate, fat and protein. Carbohydrate is the best energy for human exercise, but the storage of carbohydrate is limited. Under aerobic conditions, the human body will burn fat to provide energy. Therefore, sports physiologists advocate that we engage in moderate-intensity aerobic exercise in leisure to consume too much fat. Protein is generally not used for energy supply, but mainly used for muscle repair and growth after exercise. The staple food we eat is the best source of carbohydrates. Unfortunately, people have a very wrong view for many years, that is, "eating too much staple food will make you fat." In fact, whether people gain weight or not depends on the large intake of total heat energy, that is, the total intake of carbohydrates, fats and protein. If you increase the intake of staple food and reduce the intake of fat at the same time, the total heat energy you consume will not exceed, and muscles can get enough carbohydrates as energy during exercise, then the exercise efficiency will be high and the fatigue after exercise will be quickly eliminated. If you don't have enough staple food in your diet, you can't burn 8 pounds of fat indefinitely during exercise, so you must burn protein in your muscles as energy. In this way, exercise not only fails to keep fit, but also exercises your muscles. What's more, the burning of protein in muscles will also cause premature fatigue of the body, and it is difficult to recover after fatigue.
Food grouping
Food grouping refers to the information about food grouping at home and abroad. The food grouping used in this topic focuses more on the needs of athletes' catering managers to purchase food and arrange recipes. At the same time, in view of the problems existing in athletes' dietary nutrition, the functions of some foods are emphasized, which are divided into six groups, and each group of foods can be exchanged equally according to its nutritional value.
(1) cereals and potatoes (carbohydrates): including cereals (rice, flour, miscellaneous grains, etc. ), potatoes and high-sugar starch (such as cakes, etc. ) is put forward from the collocation of recipes and the diversification of food. Because athletes often ignore the intake of carbohydrates, they deliberately increase potatoes and high-sugar starch.
(2) Vegetables and fruits: mainly provide vitamins, inorganic salts and dietary fiber.
(3) Meat, poultry, aquatic products and eggs: mainly provide high-quality protein, including some vitamins and inorganic salts. In order to prevent athletes from consuming too much saturated fatty acids and cholesterol, eggs and aquatic products are listed separately, and it is emphasized that meat should be mainly lean meat. Generally speaking, meat (pork, beef and mutton) accounts for 40%, poultry accounts for 30% and aquatic products account for 30%.
(4) Milk and beans: This kind of food focuses on providing calcium and high-quality protein, as well as some vitamins and inorganic salts. According to a certain proportion, milk and beans are interchangeable.
(5) Vegetable oil for cooking: provide essential fatty acids and vitamin E. In order to reduce the total fat intake, we should pay attention to controlling the total intake.
(6) Sports drinks: mainly provide nutrients such as sugar and inorganic salts. Sports training leads to a lot of sweating, and timely rehydration is related to sports ability and athletes' health. This kind of food is listed to emphasize the importance of rehydration.
(7) Edible sugar (monosaccharide and disaccharide): no more than 10% of the total energy in one day.
Dietary guide for athletes
A variety of foods, mainly cereals, have balanced nutrition.
Balance diet and exercise, and maintain proper weight and body fat.
Eat more vegetables, fruits, potatoes, beans and their products.
Drink milk or yogurt every day.
Meat food should be moderate and eat more products.
Pay attention to breakfast and necessary meals.
Pay attention to rehydration and sugar supplementation.
Rational use of nutritional supplements under medical guidance
Football players: They are speed-driven. They should eat more easily absorbed carbohydrates, vitamin B 1, vitamin C, and supplement protein and phosphorus. Eat more fruits and alkaline foods.
Noon: salmon, chicken and soup.