The water you should drink after playing basketball introduces salt water, ordinary drinking water and sports materials. For example: Gatorade, Pulse, Jianlibao, etc.
There are three stages to replenish water: before exercise, during exercise and after exercise. Before exercise, add about 500cc of water, intermittently add 10 ~ 150 cc of water during exercise, and try to add water after exercise. Because it takes 20 to 30 minutes for water to enter the stomach and be absorbed by the human body, drinking a lot of water at a time will concentrate the drinking water in the stomach, but it can't really achieve the purpose of replenishing water.
The best food for basketball players is 1, and sufficient high-quality protein is the foundation. Protein is an important biomacromolecule and the material basis of life. It has important physiological functions, including composing body components and regulating physiological functions. Protein is the main component of muscle, and protein can also provide energy. Basketball requires athletes to have many qualities, such as strength, agility, flexibility, speed, skills and so on. It is intense, consumes a lot of energy and takes a long time. Playing an NBA regular season consumes about 4200kJ of human energy, and playing the playoffs consumes more energy. In athletes' diet, we should not only pay attention to the quantity of protein, but also pay attention to the quality of protein, that is to say, we should supply more high-quality protein.
2. Colorful vegetables add color to training. In addition to protein, the metabolic energy supply process of fat will also produce a large number of acidic substances, because its oxidation is difficult to sink, and a large number of fatty acids will accumulate in the body, thus producing a large number of ketone bodies. Vegetables can solve this problem well. Vegetables are alkaline foods. Eating more vegetables can effectively neutralize the acidic substances produced by protein and fat metabolism during exercise, so as to keep the blood pH value of athletes within the normal range, relieve exercise fatigue and keep the body full. At the same time, vegetables are rich in minerals and vitamins, which are necessary for basketball players to maintain a good competitive state.
Enough water will make you feel at home in basketball. Lack of water not only affects the exertion of athletes' sports ability and the improvement of their performance, but also affects metabolism, blood circulation, body temperature regulation and the functional activities of various organs, making sports impossible. Therefore, athletes must replenish water timely and reasonably.
3. Supplement foods rich in aspartic acid such as bean sprouts, beans, asparagus, pears and peaches to promote metabolism, remove lactic acid, eliminate fatigue and promote physical recovery.
4. Vitamin B 1, vitamin B6, vitamin B 12 and other B vitamins are natural antidotes to relieve stress and nourish nerves, and are essential nutrients to eliminate fatigue, and also the vitamins that athletes in China Olympic Games are most likely to lack. Proper supplementation is especially beneficial to Olympic athletes with chronic fatigue syndrome.
The principle of healthy diet for athletes 1, and reasonable arrangement of nutrients.
Under the premise of balanced consumption and supply of athletes, the proportion of protein, carbohydrate and fat in food should be reasonably arranged. 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, pay attention to the balance of heat
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. A reasonable diet system
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. After training or competition, you should also rest for 40 minutes before eating, otherwise, the blood entering the gastrointestinal tract will decrease and the gastric juice secretion will be insufficient, which will affect the digestion and absorption function, and in the long run, it will cause chronic gastrointestinal diseases.
4. Pay attention to the reasonable proportion of heat source and mass.