1 Prevention of hypoglycemia during exercise When you don't eat a good meal, but immediately throw yourself into the game, it is likely to lead to hypoglycemia. Mild symptoms may be dizziness, fatigue, inability to break out, or indecision. This may affect your sports performance, no doubt!
It helps to prevent hunger from coming from fasting. Hunger follows athletes, which will affect the satisfaction of the mind and may further interfere with the normal play of athletes.
3 helps to metabolize more fat. If one of your exercises is fat burning rate, then you should have a meal before the game, because the energy saved can make you "work more efficiently and effectively" and consume more calories.
4 Eating in advance contributes to the accumulation of muscle glycogen, and eating in advance contributes to the accumulation of muscle glycogen. Remember, if you eat a piece of steamed bread filled with starch at the last minute, you may not be able to deliver blood to your brain within an hour, so prepare for your body as soon as possible and save energy. This is a smart athlete. Remarks If you supplement starch before exercise, please eat it as soon as possible.
Of course, people often tell nutritionists, but will eating before exercise burden the stomach and make it uncomfortable during exercise? Here nutritionists should add three points, namely, the time to eat, the amount to eat and the content to eat. This part, in fact, personal physique, eating habits, exercise types and so on. Often decide what is suitable, there is no absolute and best rule. For example, an athlete stops eating anything three hours before the game, otherwise he will feel a heavy stomach; However, some athletes will eat a piece of toast one hour before the morning swimming to absorb gastric juice to avoid hunger after entering the water. Therefore, before the exercise, we must have a better understanding and familiarity with the athlete's body in the process of training again and again, so that he can gradually find his own best equation.
However, the type (intensity) of exercise, whether you are a novice, age, gender, physical state, psychological state and so on. It should be included in the consideration of gastrointestinal digestion training before exercise. For example, light exercise will not seriously affect the digestive peristalsis of the gastrointestinal tract, but if you are about to do high-intensity exercise, the main blood in your body will flow to the muscles that need it, and the gastrointestinal tract will slow down peristalsis and function. * namely, energy consumption. In addition, although it has just been mentioned that what food to eat varies from person to person, before the competition, in addition to the general principle of not trying new kinds of food, we should remind everyone not to drink a lot of coffee as much as possible. For example, jogging and city marathon in many cities began to gather very early. People who didn't sleep well the day before may use a lot of coffee to refresh themselves, or expect caffeine to make them break out and perform better. But what they often see is stomach upset, diarrhea, nausea and other problems, so we should remind them not to drink a lot of coffee before the game. If you are about to engage in 60-90 minutes of exercise, it is recommended to supplement snacks with carbohydrates. As mentioned in the previous chapter, carbohydrates can be quickly converted into energy. Compared with protein and lipids, carbohydrates are the fastest.
Example of timetable 1: 7:30 in the morning, suggested meal for swimming training: the dinner the night before, try to focus on carbohydrates, such as pasta. And take in extra water to make your body full of satisfactory water. From 5: 00 to 5: 30, train your stomach tolerance on weekdays, and eat light food (about 200-400 calories) before the game, such as a steamed bun and a banana; Don't forget to drink plenty of water, replenish water to your body and leave time for your body to excrete.
3-4 hours before exercise: Energy supplement plan Generally speaking, athletes will start eating 3-4 hours before training or before the competition to replenish their energy for the coming exercise. This time may of course vary from person to person, but for most people, it is enough time to empty their stomachs.
Schedule example 2: 2 pm, football match For an athlete who weighs about 70 kilograms and will have a football match at 2 pm, it is suggested that he can have a rich brunch around 10 am, and his body has four hours to digest, so he should also drink more water.
Class Schedule Example 3: At 5 pm, a track and field athlete can have a very rich lunch at noon. Near 3: 30 pm to 4 pm, he can add a snack with high carbohydrate content, such as three muffins with honey.
Nutritionists are often asked by athletes in the gym about the concept that snacks supplemented before competition or training are mainly carbohydrates: "Nutritionist, what should I do?" The bread I just ate is fluffy, not meat, and protein. " Don't worry, the diet before the game is not to ban protein and lipids, but to hope that the diet is mainly carbohydrate, and a small amount of protein and lipids will help to maintain satiety!
Before strenuous exercise 1 hour: Short distance sprint plan If you are used to running in the morning or training in the early morning, you should pay special attention to the amount and time of your food. If you exercise on an empty stomach immediately after a night's sleep, you are likely to have hypoglycemia as mentioned above and enter the fatigue stage ahead of time. This reason is easy to understand, because the body does not have any energy supplement at night, and liver sugar in the liver needs to be used to maintain blood sugar. When the body is in a state of low liver sugar storage, it is easy to feel tired. So how should we supplement it in time before the game? According to the report of ACSM*, about 2 calories of food (4.4 calories/kg of body weight) can be supplemented per pound of body weight, that is, taking a 68 kg athlete as an example, about 300 calories of carbohydrates can be supplemented one hour before the competition, which is equivalent to a steamed bun and a glass of orange juice; Or a slice of toast and a packet of instant oatmeal. However, it should be reminded that the closer you get to the competition before the competition, the more polysaccharide you eat, and the sooner you replenish more energy, the better. This may have the opposite effect. For example, drinking a large number of soft drinks with high sugar content in 0/5 minutes before the game/kloc-may lead to a rapid drop in blood sugar and even hypoglycemia in some people who secrete insulin for a short time and then exercise. Therefore, knowing your physiological state will be a skill that a professional athlete also needs to train. * ACSM: American College of Sports Medicine
Protein and carbohydrates are indispensable. In terms of supplementing other nutrients, you can also do some sharing. For example, in the lounge of the fitness center, we often see sunshine men who have just finished exercising, taking a cup of high-protein drink or sugar-free soybean milk to supplement protein, hoping that * * * muscles will grow rapidly and become strong and muscular men. However, nutritionists should remind that the main source of energy consumed by gravity training is "liver sugar", and the intake of appropriate carbohydrates will * * * the secretion of insulin in the body. Insulin can help cells absorb and utilize free amino acids in blood to assist the process of muscle repair and growth. So it is not enough to simply supplement protein after exercise. It is necessary to supplement some carbohydrates in an appropriate amount to make the body's metabolism more stable and restore balance. It also reminds muscles that exercise is the best time to get nutrition. The sooner you make the correct nutritional supplement, the easier it is to achieve the sports goal! For the diet after exercise, as mentioned above, a proper amount of carbohydrate and protein is needed, and the best ratio is carbohydrate: protein = 3: 1-4: 1. The following nutritionists share suggestions for snacks at the end of exercise. You who love sports and attach importance to health!
Dim sum combination 1 dried jujube+fresh milk jujube is a date palm fruit rich in fructose, which is regarded as a fruit that supplements physical strength after labor or exercise in Middle Eastern countries. We seldom see such fruits in Taiwan Province province, but recently we often find exotic ingredients, such as dates used in fitness centers or healthy meals. If you soak dried dates in fresh milk, it is also a convenient and good choice to supplement carbohydrates and protein snacks at the same time after exercise!
Dim sum combination 2 banana+sugary soybean milk If you don't like dairy products or have lactose intolerance, soybean milk is also a supplementary drink choice in protein, and adding a banana to supplement sugar from fruits is also a good combination.
Dim sum combination 3 orange juice+steamed tea bowl If you like warm food, you can choose steamed tea bowl as a supplementary choice for protein, and a glass of fresh orange juice to supplement carbohydrates. In fact, health is inseparable from exercise and nutrition. Pay more attention to bringing health goals closer to yourself.