Which food is good for table tennis

First, before table tennis:

Eating too much or inappropriate food before exercise will affect the state or cause indigestion, nausea and vomiting, etc.; However, if you eat too little, you will feel overwhelmed and unmotivated, so it is important to eat right.

Carbohydrates are easily digested and provide the primary source of energy, while proteins and fats not only do not provide immediate energy, but also linger in the stomach for a longer period of time and cause discomfort. Therefore, it is generally possible to eat some high-carbohydrate, low-protein and low-fat snacks two hours before exercise to maintain proper blood sugar levels and satisfy hunger. Fruit shakes are a great pre-workout food, but you can also choose from milk, bananas, crackers, cereal, and more.

Some people like to eat high-sugar foods or soft drinks shortly before exercise, which is actually very unscientific, and it may cause blood sugar to be too low, because suddenly a large amount of sugar will cause a large amount of insulin secretion and make the muscles use too much liver sugar, resulting in low blood sugar, which should be avoided. When it comes to drinking, there are some principles to follow:

Drink at least 500ml of water 2 hours before exercise (adjust the amount of exercise and weather appropriately) to ensure that the body fluid level is up to standard when you start exercising. Then hydrate as much as possible during exercise. Don't rely on thirst signals.

When you feel thirsty, your body has already started to become dehydrated, so make it a habit to drink water before, during, and after exercise.

Second, after table tennis:

What you eat after exercise is especially important for the next day's exercise because the body needs carbohydrates to replenish liver sugar stores, and protein is important for muscle tissue rebuilding.

After exercise, the body needs carbohydrates and fluids to replenish the liver sugar and water lost during exercise, and the muscles have a better ability to store liver sugar immediately after exercise than for a period of time after exercise. Therefore, it is recommended to eat or drink carbohydrates as soon as possible after exercise, and the carbohydrate combination of grams per kilogram of body weight is best if you eat a meal within the first 30 minutes, and fruit juice is the best choice. Whereas, solid foods should be eaten two hours after exercise.

For example, beef, eggs, milk, etc.

Playing table tennis requires you to run fast and see accurately, so you should eat more beef and cod liver oil.

1. Arrange nutrients reasonably.

Under the premise of balanced consumption and supply of athletes, the proportion of protein, carbohydrates and fats in food should be reasonably arranged. Taking calorie intake as an example, protein accounts for 15 of the total calories, fat accounts for about 30 of the total calories, and carbohydrates account for about 55 of the total calories. Protein intake should also be reasonably arranged according to different exercise conditions.

The same applies to the intake of other nutrients such as water, carbohydrates, and fats.

2. Pay attention to the balance of calories.

Since athletes consume a lot of energy during training or competition, only timely replenishment can meet their normal needs and protect their abundant athletic capacity and necessary energy reserves. However, too many calories can lead to increased body fat, body weight, and reduced exercise capacity. Therefore, the athlete's diet must be reasonable, and it should vary from person to person and from event to event.

3. Reasonable diet system.

The dietary regime includes the quality of the diet, the distribution of the meal, and the timing of eating. Eating time should be appropriate for training and competition. It is best to train or compete after a meal, otherwise strenuous exercise will cause the blood involved in digestion to flow to the muscles and bones, affecting digestion and absorption in the gastrointestinal tract.

Strenuous exercise immediately after a meal can also cause abdominal pain and discomfort due to gastrointestinal vibration and tugging on the mesentery. You should also rest for 40 minutes after training or competition before eating, otherwise it will also affect digestion and absorption due to the decrease of blood entering the gastrointestinal tract and insufficient gastric juice secretion, which will also cause chronic gastrointestinal diseases in the long run.

Fourth, it is good to eat more of the following foods:

1. Peanuts, walnuts, meat, eggs, sugar and wine contain more phosphorus, sulfur, chlorine and other elements, and after being oxidized in the human body, they will produce acid roots with cations, which makes body fluids have an acidic tendency. 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. Eating more vegetables is also important for athletes, because it can provide rich 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.

Hello, breakfast is generally porridge (too many types, nutritious porridge can be chosen by yourself) steamed buns (steamed buns are fermented foods, eating more fermented foods is very good for health), bread (bread is a high-calorie carbohydrate food, eating more is easy to become obese), ham (ham is rich in protein and moderate fat, more than ten kinds of amino acids, vitamins and minerals).

Eggs (Eggs are one of the best nutrients for humans**, eggs contain a lot of vitamins and minerals and proteins with high biological value. For humans, eggs have the best protein quality, second only to breast milk. Corn flakes, milk (milk is the best calcium in the human body, and the ratio of calcium and phosphorus is very appropriate, which is conducive to the absorption of calcium), oatmeal, it is best to eat an apple after eating, as the saying goes, golden apples in the morning, silver apples at noon, and poisonous apples in the evening (this is scientifically based).

Animal protein, beef, crude fiber, plenty of hydration and milk.

Playing table tennis should have good eyesight, eat some cod liver oil, and eat vegetables if your hands will be sore.