What athletes can't eat, proper nutrition supply helps to ensure athletes' health and improve their sports ability. Because athletes consume more energy in training or competition, they need to pay attention to diet. Let's analyze what athletes can't eat.

What foods can't athletes eat?

There is hot pot in the forbidden food. In addition to hot pot, there are also prohibited foods such as clove (spice), licorice, lotus seeds, ham sausage, pork floss, lunch meat, husband and wife lung slices, stew, animal offal, barbecue, roasted seeds and nuts, pork, beef and mutton (in the hotel).

Many of these meats are worried about clenbuterol, and foods with the same origin as medicine and food such as cloves (spices), licorice and lotus seeds also contain some stimulants. And hot pot. In order to make customers uncomfortable after eating hot pot, some unscrupulous merchants will add painkillers, norfloxacin and other things to the bottom material, and these things contain stimulants.

Ten foods that young athletes should eat.

nut

All nuts are rich in healthy fat, fiber, protein, magnesium and vitamin E. We can put them on yogurt or cereal, or grab them on the way to school and training, which can help children supplement the necessary nutrition.

Seed category

Similar to nut food, seed food is rich in fiber, healthy fat, magnesium and vitamin E, and young athletes can eat it like nuts. If our children happen to be allergic to nuts, they are good substitutes.

Instant grain

Cereal food is rich in folic acid, iron, calcium, vitamins A and E, and is a good source of nutrition. You can have breakfast, snacks or dinner, but be careful not to choose cereal with too much sugar. Cereals with a sugar content of less than 8 or 9 grams per serving are best.

100% orange juice

There are more and more oranges in the market. You can find fortified orange juice containing vitamin D and calcium. They are a good source of folic acid and vitamin C, but remember not to drink too much.

According to the American Academy of Pediatrics (AAP), children aged 7- 18 should keep no more than one glass of juice every day. If you drink more than one glass of orange juice every day, orange juice may be an important source of calories.

peas

Very amazing! This food is rich in fiber, protein, iron, zinc and magnesium. We should try to add beans to our weekly or daily diet. Bake them into crispy snacks, put them on salads or burritos, or make a delicious pasta with diced tomatoes.

Low fat cheese

Cheese is a fast and convenient snack, especially all kinds of strip or block cheese. We can put cheese in soup or pasta, or we can put it in sandwiches in layers. Cheese is rich in calcium, potassium and protein.

Dizhi garlic milk

Yogurt is a good source of calcium, vitamin D, potassium and protein. If we want extra protein, we can choose Greek yogurt (although most young athletes don't need extra protein). We can take yogurt as part of dinner, or as a snack or dessert.

Low-fat milk or soybean milk

Milk is a natural source of nutrients such as calcium, potassium and protein, and it is rich in vitamin D.

If soybean milk is our first choice, please make sure that calcium and vitamin D have been added, and shake the container before drinking so that minerals will not sink to the bottom.

Many athletes use flavored milk to help their muscles recover after strenuous exercise.

Dark green leafy vegetables

Dark green leafy vegetables such as cabbage, spinach and kale provide iron and calcium. If they are mixed with foods with high vitamin C content such as red peppers, tomatoes or citrus fruits, or eaten with meat, they can absorb iron to the maximum extent.

Orange fruits or vegetables

This kind of food is usually rich in vitamins C, E, A and K, which can help us keep our immune system healthy. This is also an important food that cannot be ignored in the diet of young athletes.

What can't athletes eat? First of all, athletes should not eat synthetic meat such as ham sausage, floss and lunch meat. Because this kind of meat is probably made of lean meat, athletes need to pay special attention when eating meat. If you accidentally eat some foods containing lean meat, the impact will be even greater. Therefore, it is best for athletes not to eat ham, sausage and meat floss in their daily life.

Secondly, athletes try not to eat hot pot in their daily life. Many people like to eat hot pot because it tastes very good. I will miss it if I don't eat hot pot for a while. For some athletes whose ancestral home is Sichuan and Chongqing, hot pot is the first food in their minds. However, athletes had better not eat hot pot. Because in real life,

In order to avoid gastrointestinal problems after eating hot pot, some unscrupulous merchants will add painkillers and norfloxacin to the bottom of hot pot, which are likely to contain stimulants. As we all know, doping is a taboo for athletes. If athletes are found to have taken stimulants during the pre-competition inspection, it will affect their future sports career.

In addition, athletes should not eat foods high in oil and fat, such as barbecues. Because athletes are very strict about body fat, eating barbecue, a high-oil and high-fat food, may cause large fluctuations in body fat.

Athletes can't eat anything. Athletes need to supplement carbohydrates before, during and after exercise.

As an excellent athlete, self-discipline is very important. Athletes' training plans have been scientifically and carefully arranged, and there are strict regulations from the big plan of each season to the training content of every day or even every hour. The training plan is adjusted according to different events and athletes' personal conditions. For example, swimming events are generally divided into land and water training, aerobic training and strength training; Weightlifting events pay more attention to the explosive power of athletes, and anaerobic training is very important for weightlifters.

For athletes, most sports require high energy intake. Athletes need to replenish carbohydrates before, during and after exercise, to help athletes store glycogen before exercise, to avoid hypoglycemia during exercise, and to help athletes quickly replenish and restore glycogen in muscles after exercise.

The carbohydrate intake of athletes accounts for 55%-65% of the total energy of the whole day. During the training process, athletes will choose appropriate sports drinks according to the training items and training intensity. Sports drinks contain oligosaccharides, sodium, potassium and other ingredients to help athletes quickly replenish electrolytes and relieve exercise fatigue.

Work and rest, eating rules and

Protein intake is necessary for athletes.

In addition to daily training, athletes' diet and routine are also very regular.

Athletes' canteen has a fixed meal time every day, which provides good conditions for athletes to develop regular eating habits.

Athletes also have fixed requirements for their daily rest time. After training every day, you should have rehabilitation or relaxation treatment, rest regularly, and form a good habit of going to bed early and getting up early. Athletes who can be selected for the national team have passed all kinds of rigorous tests, and their physical and psychological qualities are outstanding.

In a strong team, an excellent self-disciplined athlete will not only improve his performance through hard training, but also pay close attention to his diet and make a personalized diet plan under the guidance of a sports nutritionist.

Through a reasonable diet, help your body composition, physiological and biochemical indicators to reach the best state that is most suitable for training programs.

Since most sports need strength training, after the training, athletes will supplement protein, especially high-quality protein. For example, foods including fish, livestock meat, eggs, milk, dairy products and bean products are all good sources of high-quality protein.

When the training intensity is high, you will choose appropriate nutritional supplements according to your needs, such as protein powder and branched-chain amino acids.

Athletes need to strictly control body composition and regularly monitor body composition, including weight and body fat percentage. In addition to meeting the daily dietary needs of athletes, the athletes' canteen will also provide extra meals according to the actual situation of athletes.

According to the training characteristics of different events

There are special nutritional needs for athletes.

Long-distance running track and field athletes, especially female athletes, are prone to iron deficiency, so we should pay attention to eating more iron-rich foods, such as red meat and animal blood products such as lean meat.

Taekwondo, karate and other events are divided into different heavyweight categories. Athletes will reduce water to control their weight before weighing before the competition. Therefore, rehydrate several times as soon as possible after weighing, including water and inorganic salts, to avoid the imbalance of body fluids and affect the competition results.

For ordinary people with a large amount of exercise, such as marathon and other long-distance aerobic exercise enthusiasts, it is recommended to supplement liquids before, during and after exercise, and you can choose to supplement sports drinks containing electrolytes.

For fitness people who need to gain muscle and shape, it is suggested to choose high-quality protein in their daily diet, such as fish, shrimp, lean meat, eggs and other foods to reduce fat intake and avoid fried foods.