I. Nutrition survey
(1) Dietary survey: Through food weighing, food nutrient composition analysis, food processing and cooking methods, athletes' eating habits, etc. , you can know whether the actual nutrition intake of athletes meets the daily needs.
(2) Clinical signs and laboratory examination: Nutritional deficiency can cause athletes to have a series of clinical symptoms and signs, abnormal changes of some biochemical indexes in blood and urine, such as the decrease of hemoglobin (Hb), vitamins and trace elements, which is helpful to judge the type and degree of nutritional deficiency.
Second, lack of nutrition.
(a) Causes of undernutrition
The main reasons for athletes' nutritional deficiency are: 1, the quality of food itself is insufficient; 2, improper food processing and cooking, resulting in a large loss of nutrition; 3. malnutrition caused by monotonous diet; 4. Athletes have bad eating habits, such as partial eclipse; 5. Loss of appetite, indigestion and malabsorption caused by excessive fatigue, gastrointestinal diseases, high temperature, dehydration, poor sleep and bad mood. These reasons will lead to different degrees of nutritional deficiency of athletes.
Eat more vegetables.
Vegetables are also important to athletes because they can provide rich vitamins and inorganic salts.
① Carrots in vegetables are very important for improving eyesight, and are rich in vitamin A. Some sports with more eyes, such as shooting and driving, need to increase the intake of vitamin A. ..
② 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.
(3) Potassium, sodium, calcium, magnesium and chlorine in inorganic salts have great effects on the excitability of nerves and muscles and the regulation of 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 cereal, which is beneficial to exercise.
For athletes, because they consume more energy and materials than ordinary people, they need more and more comprehensive nutrition to meet the needs of sports, and more attention should be paid to the reasonable collocation of food.
1, football player
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.
2. Gymnasts
The heat energy consumption is not large, but the coordination is high and the nerves are tense. In order to control weight, more vitamins B 1, C and phosphorus are needed. Don't be too hot.
Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more seafood for meat; The staple food is rice and miscellaneous grains; Eat more bananas and cantaloupes for fruits; In addition, there are milk, soybean milk and sports drinks.
3. Weightlifters
Muscles are required to have greater strength and explosiveness, while consuming more calories. In order to develop muscles, we need more protein and vitamin B2. In addition, we need more carbohydrates and vitamin B 1.
Recipe: eat more cauliflower, cucumber and potato for green vegetables; Eat more prawns, stir-fry kidney flowers and sauce beef for meat; Drink more milk, soy milk and eat more bananas.
4. Basketball players
It consumes a lot of calories and various nutrients. Because of its high incidence of iron deficiency anemia, it should be supplemented with iron-containing food. In addition, due to excessive sweating, it is easy to dehydrate, so it is necessary to supplement enough water and electrolyte.
Recipe: green vegetables eat more bean sprouts, pickled cucumbers, cauliflower, oil wheat vegetables and carrots; Eat more rice noodles and tortillas as the staple food; Meat is squid and ham; Milk, bananas and cantaloupes.
Weightlifting, throwing, sprinting, high jump, long jump, diving, martial arts, judo and wrestling require great coordination between strength and nervous system, and they should produce explosive force in a very short time. This kind of exercise has serious hypoxia, high oxygen performance and enhanced metabolism of nitrogen-containing substances. The supply of protein in food should be increased to more than 2 grams per kilogram of body weight, of which high-quality protein should account for 50%. Vegetables and fruits in food should account for 15%-20% of the total energy to meet the needs of athletes for sugar, vitamins and salt.
Fencing, shooting, table tennis, badminton, tennis and gymnastics all need agility and skills, and nerve activity is extremely active in sports. Although the total energy consumption of the whole day is not too high, protein, vitamins and inorganic salts such as calcium and phosphorus in food should be enough. For fencing, shooting, table tennis, badminton, tennis and other sports with intense visual activities, adequate vitamin A should be given. In addition to eating foods rich in vitamin A or carotene, take cod liver oil pills when necessary.
Football, basketball, volleyball, etc. It needs to integrate the sensitivity, skills and strength of the body and consume a lot of heat energy, so the supply of various nutrients should also be considered comprehensively.
Marathon, cycling, motorcycle, long-distance running, race walking, long-distance swimming and skiing are long-term endurance sports, which consume a lot of heat energy and are mainly aerobic oxidation. However, in the later stage, due to the large consumption of glycogen, the central nervous system is tired, the endurance is reduced, and the stability of metabolism is destroyed again. Athletes' diet should be rich in protein, iron and vitamins E, C and B6. Ensure that hemoglobin and respiratory enzymes maintain a high level, enhance the body's ability and promote fatigue elimination; Food should contain 32%-35% of total calories, so as to reduce food volume and reduce the burden on gastrointestinal tract; Some foods rich in methionine should also be supplemented to promote the fat metabolism of the liver.
Recommended reading: athlete nutrition
Weibo hotly debated:
Speech instrument: # National team athletes are forbidden to eat meat outside # You can't eat meat outside, but there is delicious food in the team. Each meal needs to prepare 20 courses of meat dishes, 6 courses of vegetarian dishes, 3 courses of soup and more than 6 kinds of fruits. This recipe can't be repeated within a week, but it circulates once every two months. Boy ~ if the rice is not processed, the gold medal will come back, sorry for us taxpayers!