Principles of nutritional supplement for young long-distance runners. Why should we share this article? Sports nutrition has an important influence on sports performance. Paradoxically, there are only a handful of sports nutrition suggestions for teenagers, which is the root of all kinds of sports training. For young long-distance runners, Dr. Chen Baichang put forward the nutritional needs and actual intake strategies of this age group, suggestions before and after the game, common problems and so on, which is a rare complete and in-depth knowledge about youth sports. This article can be taken together with "Young Athletes' Long-distance Running Training Suggestions", and the effect is better.
? According to research, young men need an average of 3,600 calories a day, while women need 2,450 calories. But this is the average, and everyone varies greatly, from 2300-6450 calories for men to 0/850-3050 calories for women. Under such a huge difference, we can only draw a conclusion that young athletes need a lot of calories. In addition to dinner, they may also need snacks to fill the energy gap. Because of the huge difference, it is difficult to have a measurement method that can objectively evaluate the daily calorie demand. But we can borrow weight (lighter-> Insufficient calories and overweight-> Excessive calories), energy level and exercise performance to evaluate whether calorie intake needs to be increased or decreased. Carbohydrate A good carbohydrate source should be mainly obtained from grains, vegetables and fruits. These food sources are relatively healthy. Besides calories, they can also provide vitamins, minerals and fiber. However, the processed food lacks vitamins and other nutrients, so it is suggested that the processed food should be below 10% of carbohydrate calories. When the intensity of fat is low or the distance is long, the proportion of calories consumed from fat will increase. Fat is also one of the nutrients that growing teenagers must take. The body fat rate of young athletes is lower than that of people who don't exercise, but because of the high energy density of fat, less fat is enough to provide the calories needed for competition. Fat is easier to store in the human body than carbohydrates, so too much fat will cause unnecessary burden in the race (for example, the more things a car carries, the faster it runs). Young athletes in protein not only need protein for their own growth, but also need protein for muscle injuries caused by training, so they need more protein to repair their tissues. At present, there is no clear research on how much protein young athletes need to consume, but the general recommendation is 1.6g/kg/ day, and the general diet can meet this demand, not necessarily using protein drinks or protein powder. Athletes at this stage, especially women, will be influenced by the media or their peers and have some ideas about their ideal figure. Sometimes this idea will lead to insufficient calorie intake, which will not only affect growth and sports performance, but also cause diseases and injuries. At the same time, family members may have different dietary needs. If family members have heart and kidney diseases, and their dietary restrictions and needs are different from those of athletes, it is necessary to prepare different meals for such situations. If teenagers can develop long-term good eating habits at this stage, even if they are no longer athletes in the future, they will have a far-reaching impact on long-term eating health.
Other nutrients and water Besides carbohydrates, fats and protein, food also contains other nutrients such as vitamins, minerals and water. Although it can't directly provide energy for muscle contraction, it plays a certain role in generating energy circulation or repairing injured muscles. Vitamins Vitamins can be obtained from fruits, vegetables and meat. Vitamin B can accelerate the production of energy; Adequate vitamin c can reduce the chance of infection and cold, and strengthen bones, tendons and ligaments; Vitamin D plays an important role in bone growth and femoral bone density. Since vitamins and minerals are so important, do you need extra supplements? If you can eat healthy food in a balanced way in your daily life, you basically don't need to take special vitamins. However, daily supplementation of comprehensive vitamins and minerals generally does not cause harm due to excessive intake. Eating too much may still cause fat-soluble vitamins to accumulate and produce toxicity, but it is generally not easy to produce. Minerals Minerals can be obtained from water, fruits, vegetables and meat. Minerals play an important role in bone formation, nerve conduction, muscle contraction and red blood cell growth. Among them, several important minerals are iron, and iron is an important component to form heme. If there is iron deficiency, anemia is easy to occur. Especially in running, every time a running foot keeps touching the ground, it will destroy red blood cells. If iron intake is insufficient, it may lead to anemia of runners. Some studies have found that more than 50% of female adolescent runners have insufficient iron intake. Calcium is an extremely important mineral in bone growth and muscle contraction. Water athletes need to consume more water than the average person, and young athletes are no exception. Coaches and parents should avoid dehydration (less urine, dry mouth, etc. ) and encourage athletes to drink more water. If athletes feel queasy after intensive training or competition, they can drink sports drinks instead. Suggestion: Drink 500-700cc of water 2 hours before training or competition. Drink 150-250cc of water every 15-20 minutes during training. If enough water is added before the race, there is no need to replenish water for the 800-5000-meter race. Drink 500-700cc of water or sports drinks every time you lose 0.5 kg after training or competition.
? ? Dietary advice before and after the game Not eating before the game may lead to hypoglycemia, muscle fatigue and weakness, which is quite common among young athletes and often leads to worse results than expected. In addition, eating too late or eating the wrong food before the game may cause gastrointestinal discomfort, thus affecting the game. Competition will consume a lot of calories, so you must consume enough calories to participate in the competition. Breakfast before the game should be eaten 2-4 hours before the game, mainly with high carbohydrate (more than 60%). If the competition is held in the afternoon or evening, the same thing is to choose high-carbohydrate food and digested food, and make adjustments according to the experience of each competition to gradually construct the most suitable diet combination for you. According to the research, beet root juice can increase sports performance, but there is no clear answer about how much to eat to get the greatest sports performance. Moreover, beetroot itself is not cheap, so we should consider whether to use it according to our own economic situation. After the game, the diet needs to supplement the consumed liver sugar, so after the game, the diet is mainly high in carbohydrates, and there is enough protein to repair the injured muscles. Because liver sugar production and muscle repair have their prime time, the sooner you eat after the game, the better, and no more than 2 hours at the latest.
? Triple disease of female athletes: As athletes, everyone has the experience of injury. No matter how serious the injury is, only a few people can avoid sports injuries (but most of them say they have no sports injuries, and most of them are liars or lack of training). On the positive side, minor sports injuries can make athletes get enough sleep and supplement enough nutrition during this time, which is not a big problem in the long run. However, some injuries will have long-term effects, such as three diseases of female athletes (low activity, menstrual disorder and low bone density). Low activity means that the body lacks enough calories and nutrients to maintain the normal operation of body functions. This state is related to intentional or unintentional restriction of nutrient intake and overtraining. The symptoms of menstrual disorder are: no menstruation, delayed menstruation and reduced menstrual times. Low bone density means that the bone density is lower than that of people of the same age, which is a slight bone deficiency and severe osteoporosis. Three diseases of female athletes are quite common among young female runners. For example, about 40% of young female long-distance runners have low bone density, while non-runners have about 65,438+0%. According to the research, female athletes can reduce the probability of fatigue fracture by 60% by taking enough dairy products or calcium. Low bone density may become a long-term health problem, because bone formation will accumulate rapidly during adolescence. At this time, the bone mineral density is low, which is easy to cause fatigue fracture due to repeated training, and osteoporosis is more likely to occur in the second half of life. Compared with non-athlete women of the same age, 20-50% of young female athletes have menstrual disorders. The female hormones of this group of athletes are relatively low, which may have an impact on menstruation, bone mineral density and even cardiovascular system. So we don't rule out whether it will cause infertility, osteoporosis and heart disease in the future. Although the three diseases of female athletes are caused by many factors, they are basically around insufficient nutrition intake and overtraining. Many female athletes are too busy or need to maintain a certain weight in some sports, which leads to insufficient nutrition. Some female athletes limit their calorie intake in order to lose weight (thinking that they can run faster or look more beautiful). Therefore, avoiding overtraining and taking enough nutrition can reduce the occurrence of three diseases of female athletes. If there is more than one symptom, dieticians may need to adjust their eating habits and nutrient intake ratio.