Nutritious meals for track and field athletes, reasonable meals for athletes

For many years, it was believed that athletes needed more protein than others. Nutritionists now agree that this is not the case. What you do need to add is carbohydrates, especially before a run of more than an hour.

The reason is that people have a role in converting chemical energy into mechanical energy in food.

Actually, you just have to remember that protein, although important for other reasons, doesn't play a huge role in producing energy. Some studies have reported that a low-carb, high-fat diet results in significantly lower energy, while the opposite diet – high carb, low fat – increases energy.

One reason is to make a certain amount.

Carbohydrate energy requires about 10 percent less oxygen to produce metabolic changes. Another reason is that a high-carbohydrate diet allows muscles to get more than the usual amount of glycogen, which is oxidized into energy once the body turns this substance into glucose.

None of this is to say that eating too much carbohydrate-containing foods will make you gain something other than your weight. However, it does mean that when it comes to your food choices, it's best to focus on carbohydrates over fats.

Most elite athletes are preceded by carbohydrate-containing foods, or in more scientific terms, supercompensated. Researchers have found that if the body doesn't get carbohydrates for a few days and then is given a lot of carbohydrates, then the muscles are produced.

Glycogen for energy production may increase by as much as 300 percent, and the results are: first, more energy; Second, it can be postponed, and perhaps avoided, altogether"Depletion"The terrible moment - the depletion of the energy stored in the human body - has arrived. It is more likely to happen to men than women"Depletion"Phenomenon.

This is because women have more natural fat than men, so they are able to prevent depletion for much longer than men.

The above is an excerpt from the Running Bible

Multi-protein, multi-calcium, multi-vitamin, multi-mineral,

I guess the sports school didn't do that.

The nutritional status of athletes is mainly achieved through a reasonable diet. No other "nutritional supplement" can replace it. The composition and allocation of the diet must be based on the nutritional needs of athletes, so that athletes can have corresponding material metabolism guarantee when they exercise at the physiological limit.

In addition to paying full attention to the color, aroma and taste, the athlete's diet must also meet the nutrient needs of the athlete, and the quality, quantity, comprehensiveness and comparison of nutrients must be considered. It should also be adjusted appropriately according to the athlete's training, competition, and temperature.

At present, the athlete balanced diet is proposed, and its three major nutrients are distributed according to calories: protein 12 15%, fat 22 33%, carbohydrate 50 60%; In order of weight ratio: 1::.

Athletes in different sports have different nutritional needs, and diets should have their own specificities. Strength athletes should pay attention to providing sufficient amounts of high-quality and high-protein foods; Speed athletes should pay attention to the comprehensiveness and balance of nutrients; Endurance athletes should pay attention to adequate and reasonable energy nutrient intake and balance of water and salt-free elements.

In addition to the sport-specific meals, the same type of sports should also be catered for each stage of training or competition.

Although a high-carb hydrate diet can increase the amount of muscle glycogen in athletes, it is not suitable for athletes to adopt a high-carb hydrate diet for a long time. In general, mixed meals are used during the daily training phase. If the amount of exercise is mainly concentrated in the morning, the meal distribution ratio for breakfast should be increased accordingly.

In the pre-competition preparation stage, in addition to comprehensively strengthening the supply of nutrients, high-carb hydrated meals can be arranged 2 to 3 days before the competition to increase the glycogen storage of athletes. During the period, the appropriate high-carb hydrate diet is suitable, because the carbohydrate also has many favorable factors such as easy digestion and absorption, fast metabolic capacity, small special dynamic effect, and simple metabolites. During the post-race recovery period, it is necessary to correct the electrolyte balance as soon as possible, replenish caloric energy, pay attention to the replenishment of various nutrients, promote physical recovery, and gradually transition to mixed diet.

The metabolites of fruits, vegetables and vegetables are alkaline, which can neutralize a large number of acidic products produced by strenuous exercise, which is conducive to the stability of the internal environment and the maintenance of exercise ability.

As long as you don't get food poisoning.

The health of athletes has attracted greater attention from the General Administration of Sport of China. In order to prepare for the 2008 Olympic Games, the General Administration of Sports of the People's Republic of China has reached a cooperative relationship with the 2008 Olympic Games Science and Technology Research Participation Enterprise Combit Company, which will be responsible for the nutritional security of the Chinese national team.

In order to complete this task, Combit first chose the Chinese women's volleyball team, a veteran team with relatively complete configurations, to complete the work. Professor Yang Zeyi, an expert in competitive sports nutrition from the General Administration of Sports of China, once led the research team to Chenzhou, Hunan, the training base of the Chinese women's volleyball team. "Without a dietary basis, there is no way to recover nutrition.

So, they first surveyed the diet of all athletes.

In contrast, foreign strong teams do attach great importance to the dietary management of athletes. When Real Madrid, Barcelona and NBA teams visit China, they will provide more than 10 pages of menus to the hotels, down to the dishes, quality, and cooking methods of the three meals a day, and they change every day. This also gave Yang Zeyi a great touch.

Through the investigation, they suggested to the canteen that firstly, low-fat meat, such as beef, fish, shrimp and field chicken, should be arranged as much as possible to reduce the amount of cooking oil. Use less frying in the cooking method. And add raw vegetables such as cucumbers, tomatoes, cabbage, radishes, carrots, etc. At the same time, it is necessary to increase the variety of fruits, add freshly squeezed fruit juices, such as strawberry juice, orange juice, watermelon juice, etc.

In this way, in the past, Chinese athletes casually ate "sports stoves", did not like beef and mutton, similar to the 2006 Asian Games before the departure with a few boxes of instant noodles, pickles, hot sauce days are gone, replaced by daily diet biochemical monitoring, and foreign advanced teams, the Chinese team members daily recipe is also meticulous to how many grams of meat, how many grams of fruits, vegetables, etc. must be consumed.

The adjustment and monitoring of the dietary structure have greatly improved the physical fitness and physical fitness of the female volleyball players. However, diet is still only the foundation, the development of competitive sports to the present, the high-intensity consumption of athletes, dietary nutrition alone is not enough, but also needs special nutrition to provide sufficient energy, to ensure the corresponding level of metabolism, so as to ensure training and recovery.

According to our plan, after biochemical monitoring and testing of each team member's physical condition and metabolic level, a one-on-one nutritional supplement plan will be carried out. For example, Zhao Ruirui of the women's volleyball team, she is thin and weak, and her metabolic indicators are not ideal, so we need to develop a special plan for her, involving how to increase weight, increase muscle, increase strength, etc. Of course, the specific plan is classified!

Yang Zeyi said with a smile.

Breakfast: 1 cup of milk about 450g, two hard-boiled eggs, 2 slices of whole wheat bread. [Nutritional] lunch:

White rice is essential, and you should eat some high-calorie foods after exercise. Such as beef, mutton, but in moderation, not too much, but also eat some to replenish water. Generally from vegetables, such as.

Spinach, cabbage, etc., potatoes are also available.

Dinner: Compare without paying too much attention. Make sure you eat just right.

That's probably what the nutrition teacher taught. ^_

That's right. Also look specifically at what the athlete is. Different athletes also have different supplements in various aspects.

Hello. Athletics has relatively high requirements for athletes' speed, strength, endurance, agility and other qualities, and the physical requirements are relatively abundant. In order to meet these requirements, athletes must maintain scientific and reasonable nutrition in addition to insisting on scientific training to ensure energy and fatigue recovery.

I dare not say whether it is the best, but at least it is a good diet.

1。Pay attention to the acid-base balance.

The acid-base combination of diet is not only closely related to the health of athletes, but also directly affects the recovery of physical strength after exercise. Generally speaking, cereals such as white flour and corn, as well as peanuts, walnuts, meat, eggs, sugar and alcohol, contain more phosphorus, sulfur, chlorine and other elements. Soybeans, mung beans, fruits, kelp, milk, vegetables and other elements containing potassium, sodium, calcium, magnesium and other elements, after oxidation in the human body, will form alkaline oxides with anions, which will make body fluids appear alkaline.

If you eat too much acidic food, it will make the athlete's blood acidic, which will not only increase the consumption of calcium and magnesium in the body, easily cause fatigue, but also increase the viscosity of the blood, which is extremely unfavorable to sports. Therefore, the athlete's diet requires a relative balance of acid and alkali, and the combination of acid and alkali foods should be reasonable. 2.

Eat plenty of vegetables. Vegetables are also important for athletes because they provide a wealth of vitamins and inorganic salts.

Carrots in vegetables are important for enhancing eyesight, it is rich in vitamin A, and some sports that use more eyes such as shooting, driving, etc. need to increase vitamin A intake.

B vitamins are coenzymes of many enzymes, and the lack of vitamin B1 and niacin in B vitamins will affect energy metabolism, make energy supply insufficient, and affect the physical strength and spirit of athletes.

Potassium, sodium, calcium, magnesium, chloride, etc. in inorganic salts have a great effect on regulating the excitability of nerves and muscles and heart rate, so they have a direct impact on athletes.

Vegetables are mostly alkaline foods, which can neutralize the acids produced by eating meat, milk, eggs and cereals, which is conducive to exercise. 3.Sugar supplementation.

Sugar is the main energy**, its output power is greater than fat, usually more preferentially used than fat, long-term exercise, sugar is the main energy substance, more than 90 minutes of high-intensity continuous exercise, the glycogen in the body will be gradually depleted, so before, during and after exercise, you should pay attention to sugar supplementation. Sugar is widely found in the staple food of three meals a day. As long as staple foods are not omitted, a general diet can meet the physiological needs of runners.

It is recommended that the proportion of sugar in all dietary intakes of runners should reach 60 to 70. 4.Replenishment of water during exercise.

If the amount of water lost during exercise reaches 5 percent of body weight, the exercise capacity will be reduced20 30 and it will easily lead to muscle cramps. The choice of drinks is determined according to the exercise time, for example, the exercise within 80 minutes can be supplemented with ordinary plain water, and the long-term exercise should be supplemented with sugary drinks, and the ultra-long exercise, such as marathon, should be supplemented with sugary and electrolyte drinks. This drink is generally sold in stores.

Breakfast at nine o'clock in the morning. Lunch at 12 o'clock. Dinner at 5 p.m.

Don't eat a late-night snack at night. Also proportionally, in the ratio of 30, 40, 30 percent. Eat less snacks.

Drink plenty of milk. And eat more foods containing protein and sugar, and sparse vegetables can not be left behind.