It belongs to speed power, so we should eat more easily absorbed carbohydrates, vitamin B 1, vitamin C, and supplement protein and phosphorus. Eat more fruits and alkaline foods.
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. In addition, there are milk, soybean milk and sports drinks.
Usually training consumes a lot of calories and various nutrients. Because of its high incidence of iron deficiency anemia, iron-containing foods should be supplemented. In addition, due to excessive sweating, it is easy to dehydrate, so it is necessary to supplement enough water and electrolyte.
The researchers put forward the following basic principles:
* Eat less fat, especially animal fat.
* Increase the cellulose content in the diet.
* Reduce sugar consumption
* Reduce salt intake
Before the competition: some suggestions:
First of all, eat less or no sugary food from 10 to three days before the game, and eat more sugary food from three days before the game. You can eat 80% full and digest well on the day of the game. You can drink 200ML of glucose water with the concentration of 10-20% 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate.
2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.
4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.
5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.
6。 Don't take off your coat until you have a fever all over. Put on your coat immediately after the game in case you catch a cold.