The total energy consumption of athletes in a day consists of resting metabolic rate, exercise consumption, food thermogenic effect and adaptive thermogenic effect.
2. protein's intake
Athletes' protein nutrition should not only meet the requirements of quantity, but also have at least13 high-quality protein and complete amino acids.
Considering the reasonable dietary structure, it is advocated to increase the proportion of plant protein, and cereal staple food and legume food can be mixed. Plant food not only contains a considerable amount of protein, but also helps to provide more reasonable nutrition.
3. Fat intake
The suitable amount of fat in athletes' diet should be 25% ~ 30% of total energy. Saturated fatty acids: monounsaturated fatty acids: polyunsaturated fatty acids =1:1:(1~1.5).
4, carbohydrate intake
What is the supply of carbohydrates in athletes' balanced intake of complex diet? The amount of O should be about 60% of the total energy.
5, rehydration principle
Athletes should replenish water according to their personal physique, sports training or competition, environmental factors and past experience. It is best to carry out preventive rehydration before and during exercise to avoid dehydration and prevent the decline of exercise ability; Timely rehydration after exercise to promote recovery. The principle of rehydration should be followed many times to avoid increasing the burden of gastrointestinal tract and cardiovascular system with a large amount of rehydration at one time. The total amount of rehydration must be greater than the total amount of water loss. Choose sports drinks correctly.
6. Intake of sodium, potassium and magnesium
Because sodium, potassium, magnesium and calcium play an important role in maintaining nerve information transmission and muscle contraction, athletes need more sodium, potassium and magnesium than ordinary people because of their large amount of sweating. With the increase of sweating, The recommended daily intake of sodium, potassium and magnesium for athletes in China is as follows: sodium.
7, calcium, iron, zinc intake
Different sports have different needs for calcium. The recommended daily calcium intake of athletes in China is 1000 ~ 1500mg. The upper limit of calcium intake, i.e. 1500mg, can be considered when athletes with high-intensity sports train or compete in high-temperature environment.
Exercise accelerates the metabolism of iron and zinc and affects the absorption and excretion of iron and zinc. All these have increased the athletes' demand for iron and zinc. The recommended daily intake of iron and zinc for Chinese athletes is 20mg, and the recommended daily intake for training or competition in high-level environment is 25mg.
8, vitamin intake
The requirement of vitamin B 1 is related to exercise intensity, food content and temperature conditions. The recommended suitable intake of vitamin B 1 in China is 3 ~ 5 mg/d.
Exercise training may increase the demand for vitamin B2. The recommended suitable intake of vitamin B2 in China is 2 ~ 2.5 mg/d, and it is suggested to increase the intake of vitamin B6 for athletes and active people because of the accelerated metabolic pathway caused by exercise. The recommended suitable intake of vitamin B6 in China is 2.5 ~ 3 mg/d, and vitamin B 12 deficiency is rare, but vegan athletes should pay attention to properly supplementing vitamin B 12, because vegans are easy to lack it. Exercise may increase the demand for vitamin C. One exercise can increase the content of vitamin C in blood and decrease the content of vitamin C in organs.
Athletes are similar to normal people, and the lack of vitamin D and vitamin E is rare. The requirement of vitamin A varies with physical labor intensity, physiological diseases and visual stress.