Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more buns, flower rolls, miscellaneous grains porridge and rice as the staple food; Fish meat includes stewed beef, fish balls, fish head tofu and meat floss; Most fruits are bananas, dates and pears.
Gymnasts: They don't consume much calories, but they are highly coordinated and nervous. In order to control weight, more vitamins B 1, C and phosphorus are needed. Don't be too hot.
Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more seafood for meat; The staple food is rice and miscellaneous grains; Eat more bananas and cantaloupes for fruits; In addition, there are milk, soybean milk and sports drinks.
Weightlifters: Muscles are required to have greater strength and explosiveness, while consuming more calories. In order to develop muscles, we need more protein and vitamin B2. In addition, we need more carbohydrates and vitamin B 1.
Recipe: eat more cauliflower, cucumber and potato for green vegetables; Eat more prawns, stir-fry kidney flowers and sauce beef for meat; Drink more milk, soy milk and eat more bananas.
Basketball players: They consume a lot of calories and various nutrients. Because of their high incidence of iron deficiency anemia, they should be supplemented with iron-containing foods. In addition, due to excessive sweating and easy dehydration, they should also supplement enough water and electrolytes.
Recipe: green vegetables eat more bean sprouts, pickled cucumbers, cauliflower, oil wheat vegetables and carrots; Eat more rice noodles and tortillas as the staple food; Meat is squid and ham; Milk, bananas and cantaloupes. Weightlifting, throwing, sprinting, high jump, long jump, diving, martial arts, judo and wrestling require great coordination between strength and nervous system, and they should produce explosive force in a very short time. This kind of exercise has serious hypoxia, high oxygen performance and enhanced metabolism of nitrogen-containing substances. The supply of protein in food should be increased to more than 2 grams per kilogram of body weight, of which high-quality protein should account for 50%. Vegetables and fruits in food should account for 15%-20% of the total energy to meet the needs of athletes for sugar, vitamins and salt.
Fencing, shooting, table tennis, badminton, tennis and gymnastics all need agility and skills, and nerve activity is extremely active in sports. Although the total energy consumption of the whole day is not too high, protein, vitamins and inorganic salts such as calcium and phosphorus in food should be enough. For fencing, shooting, table tennis, badminton, tennis and other sports with intense visual activities, adequate vitamin A should be given. In addition to eating foods rich in vitamin A or carotene, take cod liver oil pills when necessary.
Football, basketball, volleyball, etc. It needs to integrate the sensitivity, skills and strength of the body and consume a lot of heat energy, so the supply of various nutrients should also be considered comprehensively.
Marathon, cycling, motorcycle, long-distance running, race walking, long-distance swimming and skiing are long-term endurance sports, which consume a lot of heat energy and are mainly aerobic oxidation. However, in the later stage, due to the large consumption of glycogen, the central nervous system is tired, the endurance is reduced, and the stability of metabolism is destroyed again. Athletes' diet should be rich in protein, iron and vitamins E, C and B6. Ensure that hemoglobin and respiratory enzymes maintain a high level, enhance the body's ability and promote fatigue elimination; Food should contain 32%-35% of total calories, so as to reduce food volume and reduce the burden on gastrointestinal tract; Some foods rich in methionine should also be supplemented to promote the fat metabolism of the liver.