Generally speaking, a small amount of carbohydrate should be supplemented before fitness, such as bread, bananas and other foods that can quickly supplement glycogen. So that the body has sufficient energy supply in the process of fitness. After fitness, due to the damage of muscle fiber, we should supplement enough protein, proper amount of carbohydrate and plant fiber. Such as: chicken breast, a small amount of oats, broccoli and other foods.

Extended information

Reasonable nutrition helps to improve athletic ability and promote the recovery of the body after exercise. Reasonable nutrition supports athletic training, which is the material basis for athletes to maintain good health and athletic ability, and has good effects on athletes' functional state, physical fitness, recovery of the body after exercise and prevention and treatment of injuries. Reasonable nutrition provides suitable energy for athletes; Reasonable nutrition is helpful to the recovery of the body after strenuous exercise; Reasonable nutrition can delay the occurrence of sports fatigue or reduce its degree; Reasonable nutrition is conducive to solving some special medical problems in sports training (special medical requirements of different sports, different environments and different ages); Reasonable nutrition can ensure the stable level of energy substances (glycogen) in muscle fibers and reduce the incidence of sports injuries.

The calorific value of protein, a general athlete, accounts for 15% (12-18%), 3% (25-35%) and 55% (45-6%) of the total calories. Food should be concentrated, with high calorific value, small volume and weight, and diversified, and meat, fish, milk, eggs, vegetables, fruits, cereals and bean products should be reasonably matched. Athletes' thermal energy metabolism is characterized by high intensity and oxygen debt.

There is no significant difference in the basic metabolism between athletes and normal people, which can generally be calculated as 1 calorie per minute for men and .8 calories per minute for women. The heat energy metabolism during exercise depends on the intensity, density and duration of exercise. According to the survey data, the heat energy consumption of the athletes in the training class of the training team is mostly above 1 calories (54~264 calories), accounting for 2~64% of the total consumption in one day, and the heat energy consumption per hour is mostly around 4 calories (148~824 calories). During the training of athletes in different events, the total heat energy requirement on one day varies widely, mostly ranging from 3,5 to 4,4 calories, which is about 6 calories/kg (44 to 82 calories/kg) according to the weight.

athletes' dietary basis: daily supply of nutrients (RDA) and upper limit of safe intake of various nutrients (UL). The energy supply of athletes is the most direct factor affecting their athletic ability. Some research techniques on energy metabolism mostly use isotope double labeled water method, and the results are different from the energy intake value of dietary survey.

Reference link: Baidu Encyclopedia-Sports Nutrition