Generally speaking, a small amount of carbohydrates should be added before fitness, such as bread, bananas and other foods that can quickly supplement glycogen. Make the body have sufficient energy supply in the process of fitness. After fitness, due to muscle fiber damage, we should supplement enough protein, proper amount of carbohydrates and plant fiber. Such as: chicken breast, a small amount of oats, broccoli and other foods.

Extended data

Reasonable nutrition helps to improve exercise ability and promote physical recovery after exercise. Reasonable nutrition supports sports training, which is the material basis for athletes to maintain good health and sports ability, and has a good effect on athletes' functional state, physical fitness, body recovery after exercise and injury prevention. Reasonable nutrition provides suitable energy for athletes; Reasonable nutrition contributes to the recovery of the body after strenuous exercise; Reasonable nutrition can delay the occurrence of sports fatigue or reduce its degree; Reasonable nutrition is conducive to solving some special medical problems in sports training (special medical requirements of different sports, different environments and different ages); Reasonable nutrition can ensure the stable level of energy substances (glycogen) in muscle fibers and reduce the occurrence of sports injuries.

Generally speaking, the calorific value of protein accounts for15% (12 ~18%), fat accounts for 30%(25~35%) and sugar accounts for 55%(45~60%). Food should be concentrated, with high calorific value, small volume and weight, and diversified, and meat, fish, milk, eggs, vegetables, fruits, cereals and bean products should be reasonably matched. The characteristics of athletes' thermal energy metabolism are high intensity and oxygen debt.

There is no obvious difference between athletes and normal people in basic metabolism, which can generally be calculated as 1 calorie per minute for men and 0.8 calories per minute for women. The heat energy metabolism during exercise depends on the intensity, density and duration of exercise. According to the survey data, the heat energy consumption of the athletes of the training team is mostly above 1000 calories (540~2640 calories), accounting for 20~64% of the total daily consumption 1, and the heat energy consumption per hour is mostly around 400 calories (148~824 calories). During the training process of athletes in different events, the total heat demand of 1 day varies greatly, mostly between 3500 and 4400 calories, which is about 60 calories/kg (44-82 calories/kg) according to the weight.

Athlete's dietary basis: Athlete's dietary nutrient daily supply (RDA) and safe intake limit (UL) of various nutrients. The energy supply of athletes is the most direct factor affecting their sports ability. Some research techniques on energy metabolism mostly use isotope double standard water method, and the results are different from the energy intake value of dietary survey.

Reference link: Baidu Encyclopedia-Sports Nutrition