1. Athletes' diet should meet the consumption of sports training and competition in quantity, and ensure comprehensive nutritional demand and appropriate proportion in quality. The proportion of protein, fat and ginseng compound in energy materials should meet the needs of different sports training. Generally, protein accounts for 12- 14% of the total heat energy, fat accounts for about 30% (preferably not more than 35% of the total heat energy), and carbohydrate accounts for 55-70%.

2. Food should be balanced in nutrition and varied in variety.

3. Athletes' food needs to be concentrated, with small volume and quality, and the total amount of food in a day generally does not exceed 2.5 kilograms.

4. The calorie distribution of three meals a day should be arranged according to the actual situation of training or competition. When training in the morning, breakfast food should be high in calories and rich in protein and vitamins. Dinner food should not be too high in calories, so as not to affect sleep. Generally speaking, the heat energy of breakfast, lunch and dinner accounts for about 30%, 40% and 30% respectively. In high-intensity training, due to the increase of heat energy consumption, measures to increase the amount of meals can be considered; Because the training time is long and the diet is limited by time, the method of increasing snacks or fast food can be adopted, but attention should be paid to increasing the overall nutrition and nutritional density of food.

5. Digestive function and athletes' habits should be taken into account when athletes eat. A meal before high-intensity training or competition should be completed at least 2.5h in advance. The purpose of eating in advance is to ensure that the food in the upper digestive tract is basically emptied during strenuous exercise. It is not advisable to overeat before strenuous exercise, especially the antagonistic exercise with physical contact. After exercise, human blood is relatively concentrated in muscles and skin organs. In order to restore the cardiopulmonary function to relative calm and prepare the digestive tract, eating after exercise should be arranged 30 minutes after exercise, and overeating should be avoided after strenuous exercise.

6. Athletes' food should avoid the loss of nutrients when cooking and preserving, and have good color, fragrance, taste and shape to enhance the appetite of athletes.

7. Athletes don't need to supplement nutrition when they get a high-quality and balanced diet. While preventing the influence of insufficient nutrition on sports ability, we should also pay attention to the adverse effects of excessive nutrition.