Reasonable arrangement of nutrition
Under the premise of balanced consumption and supply of athletes, the proportion of protein, carbohydrate and fat in food should be reasonably arranged. Take calorie intake as an example. Generally, protein accounts for 65,438+05% of the total calories, fat accounts for about 30% of the total calories, and carbohydrate accounts for about 55% of the total calories. Protein's intake should also be based on different exercise conditions, and the intake of animal and plant protein should be arranged reasonably. So should the intake of other nutrients such as water, carbohydrates and fat.
Pay attention to the balance of heat.
Because athletes consume a lot of energy in training or competition, only timely replenishment can meet their normal needs and protect their abundant sports ability and necessary energy reserves. However, excessive calories will lead to the increase of body fat and body fat, and the decline of exercise ability. Therefore, athletes' dietary arrangements must be reasonable, and they should vary from person to person and from project to project.
A reasonable diet system
The dietary system includes dietary quality, dietary distribution and eating time. Meal time should be adapted to training and competition. It is best to train or compete 2.5 hours after meals, otherwise strenuous exercise will make the blood involved in digestion flow to muscles and bones, which will affect the digestion and absorption of gastrointestinal department. Intense exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement. After training or competition, you should also rest for 40 minutes before eating, otherwise, the blood entering the gastrointestinal tract will decrease and the gastric juice secretion will be insufficient, which will affect the digestion and absorption function, and in the long run, it will cause chronic gastrointestinal diseases.
◎ Pay attention to the reasonable proportion of heat source and mass.
The source of calories for athletes should be mainly carbohydrates and eat less fat. For most athletes, the ratio of protein, fat and carbohydrate should be1:1:4; The proportion of endurance events should be 1: 1: 7, and it must be high in carbohydrates and low in fat.
◎ Correct selection of food and reasonable cooking and processing.
Correct selection of food is the key to ensure the quality of diet. Athletes' demand for various nutrients is determined by exercise intensity and physical condition. The emphasis is on the quality of protein. Insufficient intake of protein will cause sports anemia, so special attention should be paid during the pre-competition intensive period. During the pre-competition adjustment period, the intake of carbohydrates should be increased, and carbohydrates should be the mainstay on the day of the competition. When choosing food, we should pay attention to nutrition. We should choose foods that are nutritious, easy to digest and meet the needs of athletes. The staple food should not be too fine. When the varieties are diverse, we should try our best to keep the nutritional components of the food, pay attention to the color, aroma and taste, and enhance the appetite of athletes.
High calorie diet
The determination of this principle is to reduce the gastrointestinal burden of athletes and strive to obtain the body consumption and the required heat supply in smaller and lighter food. Generally, the total amount of food per day should not exceed 2500 grams.
Adequate vitamins
Vitamins are indispensable nutrients for maintaining life and regulating metabolism. Vitamin deficiency will lead to the weakening of the body's activity ability, lower resistance and lower exercise ability. In the sports era, due to vigorous growth, increased hormone levels and increased perspiration, the demand for vitamins varies from project to project. Generally speaking, endurance events need a lot of vitamin B 1 and vitamin C. If the supply of vegetables and fruits is sufficient, there is no need to supplement vitamins.
Dietary diversification
This principle is put forward to meet the needs of athletes' appetite and adequate nutrition. In other words, it will help athletes avoid the bad eating habits of partial eclipse and picky eaters. Of course, under the premise of diversification, if there is no good color, fragrance and taste of food and no reasonable and appropriate nutritional collocation, the purpose of diversification will not be achieved, and the body will be affected by insufficient nutritional intake. The diversification mentioned here refers to the diversification of diet on the premise of good color, fragrance, taste and "nutrition"
◎ Eating less and eating more meals is to reduce the gastrointestinal burden of athletes, meet the requirements of high-intensity exercise, and replenish various nutrients consumed by exercise in time. If you eat less and eat more, it will increase the burden on the stomach, thus affecting the athletes' physical and mental state, which is harmful to the future development of sports level, the improvement of sports performance and the recovery of physical fitness.
Pay attention to 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, white flour, corn and other cereals, as well as peanuts, walnuts, meat, eggs, sugar, wine and so on contain more elements such as phosphorus, sulfur and chlorine. After they are oxidized in human body, they will produce acid free radicals with cations, making body fluids acidic. Soybeans, mung beans, fruits, kelp, milk, vegetables and other elements contain potassium, sodium, calcium and magnesium. After oxidation in the human body, basic oxides with anions are generated, which will make body fluids alkaline. Eating too much acidic food will make athletes' blood acidic, which will not only increase the consumption of calcium and magnesium in the body, but also increase the viscosity of blood, which is extremely unfavorable to sports. Therefore, athletes' diet needs a relative balance of acid and alkali, and acid and alkali foods should be reasonably matched.
Eating more vegetables is also very important for athletes, because it can provide rich vitamins and inorganic salts. Carrots in vegetables are very important for improving eyesight, and they are rich in vitamin A. Some sports with more eyes, such as shooting and driving, need to increase the intake of vitamin A. B vitamins are coenzymes of many enzymes. The deficiency of vitamin B 1 and nicotinic acid in B vitamins will affect energy metabolism, make energy supply insufficient, and affect athletes' physical strength and spirit. Potassium, sodium, calcium, magnesium and chlorine in inorganic salts play a great role in regulating the excitability of nerves and muscles and the heart rate, so they have a direct impact on athletes. Vegetables are mostly alkaline foods, which can neutralize the acid produced by eating meat, milk, eggs and cereals, which is beneficial to exercise.
Other matters needing attention.
Eat digestible food, don't exercise immediately after meals, don't eat immediately after exercise, and don't sleep after eating. This is not good for the stomach, but also affects digestion and absorption, and it is easy to get sick. In addition, it is also important to pay attention to food hygiene, such as not being picky about food, not gorging, not soaking rice in soup, not drinking a lot of water during exercise, not taking a bath immediately after meals, and not eating before going to bed. In addition, alcohol and tobacco should be banned.