Fruits suitable for athletes
1, banana
Compared with other fruits, bananas have less water and higher calorie density. With the same weight of fruit, the calorie of banana is obviously higher than other fruits, and it is the most convenient and quick supplement for athletes. Smelling bananas when you are hungry will deceive your brain and make you think you have eaten them! Bananas have an appetite suppressant effect. Bananas are good? Muscle fuel? It contains more antioxidant nutrients than sports drinks. Bananas can make you feel fuller, which is quite suitable for energy supplement food before exercise 1 hour.
2. Kiwifruit
Kiwi fruit juice is the first choice for national athletes. Kiwi is a kind of fruit with high nutritional value. The king of fruit? The reputation of. It contains leucine, phenylalanine, isoleucine, tyrosine, alanine and other amino acids 10, and is rich in minerals, including calcium, phosphorus, iron, carotene and vitamins, which plays an important role in maintaining human health.
3. Apricot claws
Apricot, peach and wooden claw are all fruits rich in B carotene. The antioxidant function of b carotene may promote blood flow, thus increasing oxygen supply to muscles and improving running ability. B carotene can not only protect human cells from damage, improve anti-cancer ability, but also enhance athletes' aerobic exercise level.
Food suitable for athletes.
1, eggs
Eggs are a rich source of protein. Almost all egg whites are protein, and yolk contains cholesterol, so try to eat as little as possible. If your cholesterol level is normal, one egg a day is enough. If you only eat egg whites, you can separate the yolk. You can roast, fry and cook when you eat.
2. Lean beef
This is one of the best choices to recommend strong food. Besides protein, which can grow muscles, it also contains iron. Zinc, nicotinic acid and vitamins B6 and B 12. Try to eat the meat around the waist of low-fat cattle and remove the visible fat.
3, oatmeal
Oatmeal can provide carbohydrates, protein and soluble fiber. Protein powder, seasoning, fruit or egg white can be added.
4. macaroni
Noodles should be the main food in the training diet. Each bowl of noodles contains nearly 836.8 kilojoules of complex carbohydrates, plus lean beef and jam, which are rich in nutrition and delicious, which is of great benefit to health.
5. Chicken breast
It is rich in protein and can be cooked in many ways. Sandwiches with fried chicken breast can be bought in some fast food restaurants, but be careful not to eat chicken breast fried with bread flour and peel it.
6. Carbon and egg drinks
The most suitable nutritional drink for recovery after training. The research shows that compared with pure carbohydrates, when carbohydrates are mixed with protein, the recovery of muscle glycogen after training is more effective. You can add milk, fruit and protein powder to your drink.
7.peanuts
Many athletes give up this food because they are worried about the fat in nuts. In fact, nuts are nutritious. Take peanuts as an example. They contain protein, fiber, magnesium, vitamin E, copper, phosphorus, potassium and zinc. In fact, fat generally only affects the heart, which is conducive to creating a sense of fullness. Nuts should have a place in nutritious food.
Dietary collocation methods of athletes
1. Reasonably arrange the proportion of protein, carbohydrate and fat in food on the premise of balanced consumption and supply of athletes. Take calorie intake as an example. Generally, protein accounts for 65,438+05% of the total calories, fat accounts for about 30% of the total calories, and carbohydrate accounts for about 55% of the total calories. Protein's intake should also be based on different exercise conditions, and the intake of animal and plant protein should be arranged reasonably. So should the intake of other nutrients such as water, carbohydrates and fat.
2. Because athletes consume a lot of energy in training or competition, only timely replenishment can meet their normal needs and protect their abundant sports ability and necessary energy reserves. However, excessive calories will lead to the increase of body fat and body fat, and the decline of exercise ability. Therefore, athletes' dietary arrangements must be reasonable, and they should vary from person to person and from project to project.
3. The dietary system includes dietary quality, dietary distribution and eating time. Meal time should be adapted to training and competition. It is best to train or compete 2.5 hours after meals, otherwise strenuous exercise will make the blood involved in digestion flow to muscles and bones, which will affect the digestion and absorption of gastrointestinal department. Intense exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement.
Matters needing attention after exercise
1, can't rest immediately.
If you stop to rest immediately after strenuous exercise, the rhythmic contraction of muscles will also stop. A large amount of blood that originally flowed into the muscle can't flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, which may lead to palpitation, shortness of breath, dizziness, pallor and even fainting.
2. Don't take a bath right away.
After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface dilate, sweat pores widen and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. What if you washed it? Hot bath? Will continue to increase blood flow to the skin, leading to insufficient blood supply to the heart and brain, ranging from dizziness to collapse shock, which is easy to induce other chronic diseases.
3, it is not appropriate to eat a lot of sugar.
Eating too many sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.
You shouldn't drink too much to quench your thirst.
When thirsty after strenuous exercise, binge drinking cold boiled water or other drinks will increase the burden on the gastrointestinal tract and dilute the gastric juice. This not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food. Drinking water too fast will also increase the blood volume too fast, suddenly increase the burden on the heart, cause temporary disorder of electrolytes such as potassium and sodium in the body, and even cause heart failure, chest tightness and abdominal distension.
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