Now give some common questions to see if you have done anything wrong:
In the process of training, the target muscle did not get the corresponding strength, which led to poor training results.
Training time is too long, leading to overtraining (more than 60 minutes of strength training, hormone secretion stopped);
Insufficient calories and insufficient calorie intake lead to incomplete muscle synthesis;
Insufficient intake of protein leads to muscle growth without raw materials; (protein is supplemented by meat and nutrition. Milk alone is not enough. The protein content of milk is only 3%. Don't even consider soybean milk, because soybean protein is difficult to be digested and absorbed by human beings);
Sleep less than 7 hours a day;
In addition, there are many reasons why muscles are not long;
What nutrition and reasonable diet are needed for physical exercise 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 vividly compared an athlete to a high-end sports car, so nutrition is like gasoline. A high-end sports car with corresponding high-end gasoline can run the best results. On the contrary, a high-end sports car can't run satisfactorily even if it uses inferior gasoline. 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.
For example, a basketball player weighing 70kg needs 4,200kcal of calories every day, including 500-600g of staple food, 500g of milk, 50- 100g of bean products, 500-750g of vegetables, 300-500g of fruits and 65,438+of chicken, duck and fish.
Fourth, choose sports nutrition and health care products reasonably. Sports nutrition and health products, also known as "strong food" or "functional food", are a kind of special nutrition products specially designed for people engaged in sports. In order to ensure the effectiveness of training, athletes should choose sports nutrition and health care products scientifically and reasonably on the basis of reasonable diet.
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.
People who engage in fitness exercise pay the most attention to body fat, and even regard the amount of fat as the only criterion to judge the fitness effect. Some people are still dieting to lose weight, which is also unscientific. The body fat percentage of normal people should be: male 15% ~ 18%, female 20% ~ 25%. More than can be diagnosed as obesity, and chronic diseases may occur. On the contrary, less than 4% of men and less than 10% of women reported eating disorders. Female body fat should not be less than 18%.
In fitness places, people spend tens of dollars to play tennis or bowling, but few people consciously spend a few dollars to drink a bottle of sports drinks. People who feel thirsty drink at most one bottle of mineral water. The reason is that they don't understand the importance of supplementing water, sugar and salt during exercise. In order to regulate your body temperature during exercise, you will sweat. When the sweat loses water to 2% ~ 3% of the body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart and make our exercise fail to achieve the purpose of fitness. Mineral water or other drinks, because they do not contain salt and sugar or the concentration of sugar and salt is not appropriate, can not only protect the athletes' hearts, but may also be counterproductive.
A large number of animal and human clinical studies have proved that physical exercise and nutrition have a unique joint role in the prevention and treatment of some chronic diseases. To this end, many people suffering from coronary heart disease, diabetes, obesity and osteoporosis have also joined the fitness team. For these special people, the importance of nutrition is self-evident. The cause of coronary heart disease is hyperlipidemia, and moderate exercise combined with low-fat diet can prevent the occurrence and development of coronary heart disease. Exercise can improve the sensitivity of diabetic patients to insulin and prevent the occurrence of hyperglycemia. For diabetics, the importance of special dietary adjustment does not need to be elaborated. If obese people want to lose weight, it is impossible to rely solely on exercise, because exercise will affect people's appetite. If you don't control your diet, the result of exercise may not be to lose weight, but to gain weight. Exercise can promote calcium metabolism and prevent osteoporosis. If you add high calcium food intake (milk, soy products, etc. ), the effect will be better.
To sum up, reasonable nutrition provides fuel and nutrients for people who participate in sports activities, and children who participate in sports activities with good nutrition grow fast and study well; Healthy diet and exercise help adults feel good about themselves and work creatively, and they are not prone to some chronic diseases. Everyone's health comes from a lifestyle of good nutrition and regular exercise. The sooner you start to implement this rule, the healthier you will be and the more perfect your life will be.
Suggestions on Energy and Nutrients Intake of China Athletes in Different Training Periods.
1 classified according to daily average energy demand.
(1) chess and cards *:
8.4 ~ 1 1.76 MJ (10.08 MJ) 2000 ~ 2800 kcal (2400)
(2) diving #, shooting * (female), archery * (female), high jump, long jump, gymnastics # (female):
9.20 ~ 13.44 MJ (1 1.34 MJ) 2200 ~ 3200 kcal (2700)
(3) Gymnastics # (male), Wushu, table tennis *, badminton, sprint (female), weightlifting (
1 1.34 ~ 17.64 mj( 14.70 mj)2700 ~ 4200 kcal(3500)
(4) Figure skating, middle and long distance running, sprint (male), race walking, mountaineering, archery * (male), shooting * (male), ball games (basketball, volleyball, football, ice hockey, water polo, baseball and hockey), swimming (short distance), skating, alpine skiing, rowing, kayaking and cycling.
15.54~ 19.74 MJ (17.64 MJ) 3700 ~ 4700 kcal (4200)
(5) Swimming (long distance) and weightlifting (> 75kg), marathon, wrestling, road cycling, rugby, cross-country skiing, throwing (male), beach volleyball (male) and triathlon;
& gt 17.64 mj 4700kcal and above (4700)
2. Suggestions on nutrient intake of athletes in China.
(1) protein: It is 12%~ 15% of the total energy, and the strength events can be increased to 15%~ 16%, among which the high-quality protein accounts for at least 1/3.
(2) Fat: 25%~30% of total calories, which can be increased to 35% in swimming and ice sports. The ratio of saturated fatty acid, polyunsaturated fatty acid and monounsaturated fatty acid is1:1:1~1.5. Pay attention to control the intake of saturated fatty acids.
(3) Carbohydrate (sugar): It accounts for 55%~65% of the total calories, and the endurance events can be increased to 70%, but attention should be paid to increasing cereals, potatoes and other foods.
(4) Inorganic salts (daily supply):
Potassium: 3 ~ 4g
Sodium:
Calcium:1000 ~1500mg
Magnesium: 400-500mg
Iron: 20 mg (25 mg for training in heavy exercise or high temperature environment)
Zinc: 20 mg (25 mg for training in heavy exercise or high temperature environment)
Selenium: 50 ~150mg
Iodine:150mg
(5) Vitamins (daily supply):
Vitamin A (Mg Re): 1500, and the number of cases of asthenopia increased to 1800.
Vitamin B 1 (mg): 3 ~ 5
Vitamin B2 (mg): 2-2.5
Nicotinic acid (mg): 20-30
Vitamin B6 (mg): 2.5 ~ 3.0
Folic acid (mg): 400
Vitamin B 12 (mg): 2
Ascorbic acid (mg): 140 (increased to 200mg during the competition)
Vitamin e (mg): 30 (increased to 30~50 mg during altitude training)
Vitamin d (mg): 10 ~ 12.5
Note: * b 1 For nervous system tense items, the nutritional level of vitamin A should be paid attention to; # When controlling weight, the intake of vitamins, trace elements and protein should be increased to reach the ai value recommended by athletes; Athletes should increase their intake of vitamins A, C and E when training at high altitude, and increase their energy by about 10~20%.
4 food classification
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) Cooking vegetable oil: provide essential fatty acids and vitamin E. In order to reduce the total intake of fat, 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.
4. Suggestions on the implementation of China athletes' various food intake.
We suggest that all parts of the country make specific recipes according to the economic level, price and food supply, according to the principle of nutritional balance and referring to the daily intake data of athletes' nutrition. Athletes have different nutritional energy and nutrients due to different events, weight, gender and amount of exercise, but they should all meet the needs of nutritional balance. The difference in energy can be adjusted by staple food and pure energy substances. When the economic level is relatively low, it can be adjusted by combining some plant proteins (such as tofu and beans) with animal and plant foods.
5 Athletes' Dietary Guidelines
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
Do you need equipment to exercise red and white muscles? Can't you exercise without equipment? Red muscle is a long endurance muscle and white muscle is a short explosive muscle. Most endurance sports such as long-distance running are red muscles, while playing football and sprinting are white muscles, so the legs of long-distance runners are thin and the legs of sprinters are round and strong. You don't need equipment, just practice these two kinds of running according to your own needs.
Does exercise need every day? What nutrition do you need to supplement? Thank you for your time. Now, during the Spring Festival, protein consumes a lot more than usual. If you want to develop into a professional bodybuilding, go to Taobao and watch sports like creatine protein powder. When you exercise like this, you will feel tense muscles. When eating, protein will supplement the gap between muscles and gradually become bigger. For example, on the first day of exercise, you feel a slight muscle strain. What kind of strength is right the next day is proper exercise, but if you do 200 push-ups, say 200, it will be very uncomfortable. You can't even do one the next day, and your muscles will really shrink. I wish you an early baby girl.
What nutrients do muscle exercises need to supplement? The function of food is to supplement the consumed energy and support the exercise needs beyond the normal value. First of all, carbohydrates are ingested by protein, so there should be enough vitamin sources.
A normal diet already contains the above requirements, unless you have the habit of partial eclipse.
Doing more exercise, without being introduced, will also increase food intake. For the increased part, meat (all kinds of meat can be used), fruits and vegetables (vitamin sources) and bean products (plant protein) should be supplemented appropriately.
There is no need to eat vitamin products and steroids (unless you want to take part in for-profit competitive activities, of course).
Resolutely refuse carbonated drinks (easy to cause calcium loss).
Unless you feel very hungry during exercise, don't eat food between meals, especially chocolate, because it contains too many calories. The way to transform your body is to be fat. In the case of exercise fatigue, you can eat some dried fruits, which are also high in calories, but not as serious as chocolate (such as peanuts, almonds, cashews, etc.). ).
Rapid exercise and muscle growth need to supplement sketch nutrition. First of all, you asked the wrong question. Muscle growth is a slow and continuous process. Unable to achieve rapid growth. Muscle synthesis needs comprehensive nutrition such as protein, sugar, carbohydrate and fiber.
Anaerobic training: What do you need to supplement after dumbbell and barbell exercise? Protein is the main source of good nutrition. You can supplement it when you eat beef and chicken. Eggs and milk are also good, but it is best to eat more soybeans containing plant protein or flour products made from them. Plant protein is easier to absorb than animal protein, and it is greener and healthier.
I exercise my muscles for half an hour after dinner. Do you still need to supplement nutrition after exercising muscles? Warm Shu Ya reminds you: Don't forget to adopt it!
1 You can do some relaxing exercise such as walking half an hour after dinner, and it is best to do strenuous exercise at least two hours later. Simple muscle exercises can be practiced faster.
After eating, the body must digest food, and the blood of the body is mainly stomach. Exercise too early, blood will flow to skeletal muscle, and the blood supply to the stomach will be insufficient, which will affect the digestion of food.
Muscle movement is a relatively intense activity, which has a great influence on the blood distribution of the body. If you need to exercise as soon as possible, you can do muscle exercise with a small weight or load. Try to avoid strenuous exercise of muscles.
You can eat less before muscle exercise and then after exercise, which can better supplement the nutritional needs of the body after exercise.
Do you need calcium supplements to exercise muscles? Exercise time:
Suitable for aerobic exercise before 9 am and after 8 pm, that is, running, swimming or race walking. Don't take a bath within 0/2 hours before fitness to avoid insufficient glycogen supply. 2: 30 pm to 5: 00 pm is an excellent time for fitness. Daily diet: eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, no pork! Don't eat greasy cooking! Don't drink carbonated drinks! Eat lunch 65438+ 0.5 hours before fitness, mainly eat energy-supplementing foods, such as fish, chicken, beef, high-sugar fruits and so on. After half an hour of fitness, eat protein-rich food that is easy to digest immediately to gain muscle! This is the key! Eat beans, egg whites, (cooked soybeans and egg whites are excellent supplements! ) digestible protein such as milk, fish and chicken. Attached is the daily fitness schedule of 1. The standard forehand horizontal bar pull-ups must reach one group 10 to make four groups, and the middle pause of each group should not exceed 40 seconds to train the triceps latissimus dorsi. 2. The standard chest push-ups must be able to do 30 times to do four groups, and the pause in each group should not exceed 40 seconds to exercise the pectoralis major muscles. 3. Dumbbell, be sure to watch the video. I said you couldn't explain these movements. You know what big arms are. The correct training of biceps brachii is that the arm is always perpendicular to the ground and the forearm moves up and down between 30~ 120 degrees, so that the muscles will not relax and the whole process is tense. A group of 20 dumbbells, each group pause less than 40 seconds, training biceps brachii. 4. Slowly squat down in a group of 50 to do 4 groups, and each group will stop training thigh muscles for no more than 40 seconds. 6. Some suggestions for beginners Since the fitness effect also has a 90-day cycle, that is, it is formed in three months (the muscles in various parts are wide and the back is fan-shaped). The fitness cycle is 3 months, that is, 90 days, and we should train strictly according to the quality and quantity above me every day. But you must train strictly according to the quality I set! About the first two weeks, you can't reach the training amount I said, but in the third week, you will fully adapt. When you are eager to increase your load, your fitness will be on the right track. There is no shortcut to practice, you can only stick to it!