1. Steps to restore nutrition. The time of eating after exercise and the type and quantity of carbohydrate intake are the most critical factors to restore muscle glycogen storage. The time of carbohydrate intake has great influence on the recovery of glycogen. Moreover, the recovery process of muscle glycogen is twice: the first time is to recover immediately after exercise (need to be replenished in time); The second time is a few hours after exercise (food supplement). The types of carbohydrates have a great influence on the synthesis rate of glycogen. During the supplement period, foods with high GI (glycemic index) should be selected. The higher the GI value of food, the stronger the ability to rapidly increase blood sugar content. But the GI value of food is restricted by many factors, such as food intake, fiber composition, fat content, cooking methods and so on. Glucose and sucrose can be used as monosaccharides. Two hours after exercise, the intake of glucose can be controlled according to the weight ratio of 0.5-0.7g/Ib. The effect of fructose on restoring muscle glycogen is slightly worse than that of glucose. As long as you eat enough carbohydrates, whether liquid or solid, you can meet your body's needs.
2. Control the catabolic rate of protein. Muscle protein balance = protein synthesis-protein consumption. After endurance training, the body nutrition has not been supplemented in time and reasonably, and the consumption of protein has increased. When protein synthesis decreases, it is impossible to increase muscle circumference. Intake of amino acids or protein immediately after training can stimulate the synthesis of protein. Carbohydrate is beneficial to the recovery of glycogen, but it is impossible to prevent the consumption of muscle protein. Therefore, protein must be regarded as the main component of post-exercise diet. The recommended dose is 1.6- 1.7g/kg, and the intake of protein is 140- 160g/ day. For endurance athletes weighing 90kg, the intake of protein is l00- 120g/ day. The diet after exercise should be mainly carbohydrate and protein. The recognized intake of protein is 20-40g, which should be supplemented immediately after exercise.
3. Body fluid supplement. It refers not only to the water lost by sweat during exercise, but also to electrolytes, especially those containing sodium. During the exercise, some body fluids are replenished in time, which seems to be sufficient, but many athletes will also experience mild to moderate dehydration. This is because their body fluids have not fully recovered to the level before exercise. It often takes nearly 24 hours to fully replenish body fluids. Many data show that dehydration exceeding or equivalent to 2% may reduce human function. As coaches, we should ask athletes to drink more sports drinks.
4. Suggestions. Record the weight of athletes before and after exercise: drink 2 drinks for every 0.45kg weight loss: choose appropriate sports drinks, salty food or add salt to the food to supplement the lost sodium.
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