What are the nutritional requirements for sports?

I happened to see on the TV news a few days ago that it is best to eat potatoes after exercise, which are a lot of nutrients and not easy to gain weight.

People who exercise a lot need a lot of energy and consume a lot of energy. So it should be replenished in time.

The two are closely linked, interdependent and inseparable.

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Through the introduction of the nutritional needs and dietary requirements of fitness groups and athletes, sports nutrition guides people to reasonably arrange meals and regulate their body and mind according to different requirements, so as to promote physical health and improve sports performance.

1. Be able to evaluate, manage and guide human nutrition and dietary nutrition;

2. Carry out dietary and nutritional guidance for the prevention of common and nutrition-related chronic diseases;

3. Correct guidance on sports nutrition and human health in people's daily life.

4. Ensure that there is a balance between food energy consumption and intake.

5. Ensure that the food should be diverse and the proportion should be appropriate.

6. Ensure a reasonable food intake and maintain a balance of energy food types.

Who is a sports dietitian

1. In the field of competitive sports: coaches, team doctors, physiotherapists and scientific researchers of professional and amateur sports teams in various national, provincial and municipal governments;

2. In the field of national fitness: fitness clubs, health examination center coaches, fitness enthusiasts, management personnel, and people who need to shape their bodies and gain muscle through sports, social physical education practitioners, enterprises and institutions or other people who are interested in sports nutrition;

3. School physical education: teachers, students and coaches of primary and secondary schools, physical education departments, physical education departments, sports teams.

The Role of Sports Nutrition in Sports:Cultivate the ability to evaluate, manage and guide human nutrition and dietary nutrition; Carry out dietary and nutritional guidance for the prevention of common and nutrition-related chronic diseases; Applied higher vocational and technical talents with the ability to investigate and analyze dietary and nutritional status, and the design and evaluation of nutritional food development.

Sports nutrition is a branch of nutrition, which is the application of nutrition in sports practice, so some people regard sports nutrition as applied nutrition or special nutrition. An athlete's energy supply is the most direct factor affecting athletic performance. Some research techniques on energy metabolism mostly use the isotope double labeling water method, and the results are different from the energy intake value of dietary survey.

It's very important, otherwise you can easily get sick if you don't supplement it with nutrients.

It's extremely important to be scientifically fit.

Although eating is the key, it is necessary to keep exercising regularly.

Vegetables, fruits, meat, eggs.

All need to eat some.

Nutrition can be better.

Preface: Athletes need to supplement a lot of nutrients to enhance their physique when exercising, because in the process of sports, athletes need to consume a lot of energy, so if they are not replenished in time, it will also lead to insufficient physical strength and cannot keep up. In daily life, it is necessary to pay attention to a balanced diet, replenish the necessary energy, vitamins and minerals every day.

and egg whites. <>

Be sure not to overdo it, and it's best to find a dedicated dietitian.

to be responsible for the nutrition of the athletes. At present, most national athletes will be equipped with dietitians, because dietitians are very professional, and the choice of diet is very reasonable, so that the athletes' nutrition can also be replenished in time. Athletes want to supplement nutrition, they can choose sports foods and nutritional supplements that regulate function, and they should be used in training, not for the purpose of ** disease, so for supplementing rock key nutrition, we must choose a reasonable plan.

Athletes need to increase the body's energy reserves to eliminate fatigue, so that the spirit will be better, you can choose some sugary drinks or protein powder, electrolytes.

active sugar, etc. In addition to choosing drugs to supplement nutrition, you should also pay attention to your diet. Because athletes usually consume a lot of physical strength during competition or training, they must consume some carbohydrates that are easy to digest and absorb.

For example, vitamin B

Vitamin C and protein, etc., usually eat more fruits and alkaline foods. <>

You can eat more cucumbers, greens, rice, fish, meat and steamed buns, and you can eat more pears and bananas for fruits. The coordination requirements of athletes are very high, so the spirit is easy to be nervous, and the weight must be reasonably controlled, so when eating food daily, the calories should not be too much. The types of athletes are not the same, and the methods of choosing food and supplementing nutrients are also different.

I think the most important thing for athletes to supplement is vitamins, calcium, zinc, magnesium, iron and other nutrients.

Athletes should supplement with calcium, protein, magnesium, iron, and vitamins. These are all things that need to be supplemented. Nutrition should be balanced.

Supplementing protein, fat, calcium, trace elements, and minerals are all necessary to be supplemented, so that you can have a good physical strength.

Exercise and nutrition are the cornerstones of people's longevity and health. Understanding the role of various nutrients in exercise can help people develop more targeted fitness programs. Whether you are a runner or a runner, you can get the most ideal fitness results without detours.

1. Protein.

Protein is the source of life, and it is effective in repairing muscle fibers damaged by exercise. One of these proteins, called aspartic acid, slows fatigue by metabolizing lactic acid in muscles. In general, protein requirements peak 90 minutes after exercise, when protein supplementation works best.

Protein-rich foods are: lean meats, eggs, fish, milk, and legumes. Some bodybuilders don't know when to consume protein and often drink milk while training, which creates waste and can damage the body.

2. Carbohydrates.

Eat enough carbohydrates daily to ensure glycogen stores in the liver, provide energy for the body and maintain blood sugar levels. Timely carbohydrate supplementation after exercise to promote the recovery of glycogen in the liver. Carbohydrate-rich foods are mainly rice, beans, potatoes, vegetables, and fruits.

3. Water. Water sports can cause a lot of sweating, including breathing, which can take away a certain amount of water, and you will lose nearly 1,000 to 2,000 ml of water in an hour of exercise, so it is very important to stay hydrated in time. It is best to drink two glasses of water before exercising.

If possible, drink a little water every ten minutes.

4. Potassium and zinc.

The main types of water lost in the post-exercise secretion system are potassium and sodium, and zinc is one of them. Therefore, it needs to be supplemented after exercise. The main foods that supplement potassium and sodium are bananas, oranges, celery, etc.; Foods such as oysters, milk, lamb, etc., are rich in zinc.

5. Vitamin B2.

B2 can promote the rate of energy intake during eating, and the amount of exercise should be proportional to the amount of vitamin B2 consumed. However, older people are usually deficient in vitamin B2, so if you exercise regularly, you should supplement with foods such as milk, green vegetables, beef. Of course, you can also supplement vitamin B2 with multivitamin tablets.

Supplement more protein, calcium, vitamins, potassium and zinc. Generally, people who do sports regularly lack a lot of protein and calcium, which can easily lead to osteoporosis.

Be sure to supplement enough protein, vitamins, calcium, zinc, iron, magnesium and other nutrients, otherwise it will lead to some problems in the body.

If you often guide these people, they need to supplement calcium, because their exercise is more harmful to their bones, so bones are easy to brittle and prone to calcium deficiency.

Athletes' food should be sufficient in quantity to meet the consumption of sports training or competitions, so that athletes can maintain appropriate weight and body fat levels, and in terms of quality, comprehensive nutritional needs and appropriate proportions should be ensured. Similar to the dietary requirements of a normal person, an athlete's diet should be balanced and varied; It has high-protein foods such as meat, fish, poultry, eggs, milk and dairy products, vegetables and fruits, and cereals (including rice, noodles, coarse grains, etc.).

Athletes' food needs to be concentrated, small in size and weight, and easy to digest and absorb.

The distribution of calories in three meals should be arranged according to training or tasks, and during morning training, breakfast should have a high caloric value, and be rich in protein and vitamins. During afternoon training, lunch should be appropriately intensified, but avoid overburdening the gastrointestinal tract. The calories in the dinner should not be high so as not to affect sleep.

The timing of the athlete's eating should take into account digestive function and the athlete's habits. Heavy exercise training or a meal before should be completed at least an hour before. Normally, the emptying time of the stomach is 3 to 4 hours, and mental stress can delay the emptying of the stomach to 5 to 6 hours.

The purpose of early meals is to allow the upper gastrointestinal tract to be largely emptied of food during strenuous exercise.

It is not advisable to eat too much before strenuous exercise, and special attention should be paid to some contact sports, such as collision and rubber throwing during sports. In order to restore the cardiopulmonary function to relative calm and the digestive tract has certain preparations, the eating arrangement after exercise should be arranged 30 minutes after the end of exercise, and overeating should not be avoided after strenuous exercise.

Athletes' food should be cooked and stored to avoid the loss of nutrients, and to be delicious in color, aroma and taste to increase appetite.

Summary. Hello, I am happy to answer for you, the following is the answer for your query, I hope to help you, 1. Protein: The human body needs to consume enough protein for exercise to support muscle growth and repair, and the daily intake of protein should be grams of kilogram body weight.

Fat is an important part of nutrition and can provide long-term energy, and the amount of fat consumed per day should be grams of kilogram body weight. 4. Vitamins and minerals: Vitamins and minerals are essential nutrients for the human body, which can help the human body function normally, and the daily intake of vitamins and minerals should be 50-100% of the recommended daily intake.

The above is all my reply, I hope it can help you and I wish you a happy life

Hello, I am happy to answer for you, the following is the answer for your query, I hope to help you, 1. Protein: The human body needs to consume enough protein for exercise to support muscle growth and repair, and the daily intake of protein should be grams of kilogram body weight. 2. Carbohydrates.

Carbohydrate is the main source of energy during exercise, and the amount of carbohydrates consumed per day should be 5-10 grams of kilogram body weight. 3. Fat: Fat is an important part of nutrition, which can provide long-term energy, and the amount of fat consumed per day should be grams and kilograms of body weight.

4. Vitamins and minerals: Vitamins and minerals are essential nutrients for the human body, which can help the human body function normally, and the daily intake of vitamins and minerals should be 50-100% of the recommended daily intake. The above is all my reply, I hope it can help you and I wish you a happy life

A little more, the more the merrier, preferably 3000 words.

That's the problem, the more words, the better.

Hello, 1. Protein: The human body needs to consume enough protein for exercise to support muscle growth and repair, and the daily intake of protein should be gram kg weight lift. 2. Carbohydrates.

Carbohydrates are the main source of energy during exercise**, and the amount of carbohydrates consumed per day should be 5-10 grams of body weight. 3. Fat: Fat is an important part of nutrition, which can provide long-term energy, and the amount of fat consumed every day should be rounded to grams of kilogram body weight.

4. Vitamins and minerals: Vitamins and minerals are essential nutrients for the human body, which can help the human body function normally, and the daily intake of vitamins and minerals should be 50-100% of the recommended daily intake.