What do runners eat to enhance their physical strength? As we all know, athletes are a profession that consumes a lot of physical strength. Athletes can eat more nutritious food in their diet to supplement and enhance their physical strength. So what do runners eat to enhance their physical strength?

What do runners eat to enhance their physical strength 1 1, carrots.

Studies have shown that B- carotene in carrots can not only protect human cells from damage, improve their anti-cancer ability, but also enhance athletes' aerobic exercise level. The antioxidant function of b carotene may promote blood flow, thus increasing oxygen supply to muscles and improving running ability.

It is not clear whether the source of intake is official or pills. Foods rich in B carotene include all kinds of orange and yellow fruits and vegetables, such as apricots, peaches, pumpkins, paws, and of course carrots. B vitamins are essential nutrients for human tissues.

Lack of vitamin B may lead to digestive dysfunction, visual fatigue, angular stomatitis, constipation, beriberi and other problems. In real life, B vitamins are also closely related to energy metabolism, so heavy manual workers and athletes also need extra B vitamins. Therefore, athletes should eat more foods containing B vitamins.

2. Eat potatoes for pre-match meals

Many people know that the main energy source of muscles is carbohydrates, but they think that fat has high heat energy, which may make their physical strength last longer, so they are willing to eat some food such as butter or whole milk before the game. One suggestion of sports nutrition experts is to eat a boiled potato or baked potato two hours before the game and sprinkle some brown sugar and bananas. These things are very easy to digest, and the energy release is stable and lasting.

3. protein, minerals and blood food should be supplemented. Such as milk, eggs, pigeon eggs, quail eggs, beef, mutton, pig pancreas, Euryale ferox, spinach, cherry, longan, litchi, carrot, apple, angelica, safflower, peach blossom, prepared rhizome of rehmannia, Polygonatum, etc. Athletes must be provided with adequate vitamins and nutrition. Vitamins can improve human endurance and accelerate the elimination of fatigue.

What do athletes eat to supplement energy?

1, high-explosive and high-energy exercise should be supplemented with sugar. In sports like NBA, some athletes will choose to eat some chocolate. Chocolate is easy to digest and high in calories, so it is a suitable food.

2. Some people also like to drink some functional drinks during exercise. Functional beverage refers to a beverage that can adjust the human body's function to some extent by adjusting the composition and content ratio of nutrients in the beverage. Therefore, it has certain functions of providing energy, supplementing inorganic salts and refreshing in exercise. 3. Drink salt and sugar water after exercise. This is a very simple practice, the main purpose is to supplement the energy consumption of water and salt after exercise, so it is simple but effective.

4. If you are already tired, drinking glucose water can replenish energy faster. However, the disadvantage of glucose water is not lasting, so it is better to choose traditional rice flour and inject starch before exercise, because it is not the time to supplement nutrition and gain weight, and fat and a lot of protein have no effect.

5, fruit: bananas are relatively easy to digest, the content of sugar is relatively high, the water content will not be too high, you will not want to go to the toilet because of excessive water intake, but also make people feel full and comfortable. Eating bananas before and after exercise is also a good choice.

What do runners eat to increase their physical strength? What kind of meat do football players eat to increase their physical strength?

Football players should have a very scientific diet, such as eating more pasta and less rice, eating more beef, mutton, chicken and fish, eating less pork and duck, eating more fruits and vegetables, milk and eggs, and not eating junk food such as snacks and drinks.

1, beef

Vitamin B 12 is very important for the production of cells, and the function of red blood cells is to bring oxygen to muscle tissue. Vitamin B 12 can promote the metabolism of branched-chain amino acids, thus providing energy for high-intensity training. Eating more beef can strengthen the body and enhance physical strength.

The content of sarcosine in beef is higher than any other food, which makes it particularly effective for muscle growth and strength enhancement. In the first few seconds of training, sarcosine is the source of muscle fuel, which can effectively supplement adenosine triphosphate, thus making the training last longer. Carnitine with high content in beef is mainly used to support fat metabolism and produce branched-chain amino acids, which plays an important role in muscle growth of bodybuilders.

2. Mutton

Chinese medicine believes that. Mutton is sweet in taste and hot in nature, and has the effects of tonifying kidney and strengthening yang, warming middle warmer and dispelling cold, warming qi and blood, stimulating appetite and strengthening spleen. Compendium of Materia Medica also points out: "Mutton can warm and tonify the middle warmer, stimulate appetite and strengthen the body ...". Therefore, eating mutton regularly in cold winter can enhance blood circulation, protect the stomach wall and help digestion.

Modern medicine has proved that mutton is rich in amino acids, which can increase digestive enzymes and protect the stomach wall, which is beneficial to patients with chronic gastritis. Mutton contains a lot of protein, fat, amino acids and zinc, which helps to improve people's disease resistance.

Lean mutton is rich in vitamin B 1 and iron, which is higher than pork and beef. Therefore, it has a good therapeutic effect on dizziness and chronic illness caused by anemia, postpartum deficiency of both qi and blood and insufficient internal wind. Mutton is rich in vitamin D, which can promote bone growth and prevent osteoporosis.

3. Chicken

Chicken is a high-protein and low-fat food, and the phospholipids contained in it play an important role in human growth and are one of the important sources of fat and phospholipids in our daily diet. The vitamin A content of chicken is much higher than that of other meats, and the amino acid content of potassium sulfate is also very rich, which can make up for the shortage of pork and beef. Chicken has a high content of protein, which can be easily absorbed and utilized by human body, and has the functions of strengthening physical strength and keeping fit.

What do runners eat to increase their physical strength? What do basketball players eat to increase their physical strength?

1, carrots can enhance aerobic metabolism.

Recent research shows that B- carotene in carrots can not only protect human cells from damage, improve their anti-cancer ability, but also enhance the level of aerobic exercise of athletes. The exercise physiologist of Louisiana University in the United States gave the experimental group 15 mg of B carotene (equivalent to the content of 5 carrots) for 30 days.

The control group was given an ineffective placebo and tried to run 5000 meters after 3 days. Results One group of students who ate carotene ran faster than the other group, with an average increase of 30 seconds, reflecting that they ran easily.

The researchers speculate that the antioxidant function of b carotene may promote blood flow, thus increasing the oxygen supply to muscles and improving running ability. It is not clear whether the source of intake is official or pills. Foods rich in B carotene include all kinds of orange and yellow fruits and vegetables, such as apricots, peaches, pumpkins, paws, and of course carrots.

2. Beef can also improve running endurance.

When running, the feet fall to the ground; Impact will damage red blood cells, thus reducing the amount of iron and red blood cells stored in muscles, and red blood cells are responsible for transporting oxygen in the body, which has a great impact on aerobic exercise ability.

Some sports physiologists divide some female cross-country runners of high school age into two groups. One group ate 120- 150g beef outside the normal diet every day, while the other group did not eat it. After three months, it was found that the hemoglobin of people who ate beef was generally higher than that of the other group, and they persisted in the endurance physical fitness test for a longer time.

In view of the fact that most knife-resistant exercisers tend to pay attention to carbohydrate intake and ignore protein, they should consume at least 120- 150g of lean meat (equivalent to the size of a deck of playing cards) every day to promote the recovery of red blood cells.

3. Eat potatoes for pre-match meals

In the experiment, two groups ate 750 kcal breakfast, one group was high in carbohydrate and low in fat (92%:35%), and the other group was high in fat and low in carbohydrate (58%:37%). Three hours after meals, the two groups were tested on the treadmill at the same time. The results showed that the endurance of high carbohydrate group was 65438 04% higher than that of high fat group.

Experts come to the conclusion that fat can't provide energy to muscles in time. In the test, due to the lack of carbohydrates in breakfast, muscle glycogen was exhausted prematurely, leading to muscle failure. One suggestion of sports nutrition experts is to eat a boiled potato or baked potato two hours before the game and sprinkle some brown sugar and bananas. These things are very easy to digest, and the energy release is stable and lasting.

4. Eat fish after the game.

According to the traditional practice, athletes should eat more carbohydrates and replenish muscles after competition or intensive training; Consume sugar. Now with the deepening of sports nutrition research, this statement has changed.

Researchers at a Dutch university found that people who used to eat some protein food after exercise had better physical strength in the next exercise than those who only ate carbohydrates, so they conducted a targeted experiment.

After intensive training (until the level of muscle glycogen drops to a certain level), the two groups of cyclists drink pure carbohydrate drinks or mixed drinks containing protein respectively. In the next five hours, they ate 280 grams of carbohydrate (1 120 calories, equivalent to 18 slices of bread) or 280 grams of carbohydrate and protein respectively.

Finally, their muscle glycogen recovery was tested. As a result, the level of the group who ate mixed drinks and food was higher than that of the other group 100%. The researchers speculated that it was protein who prompted the human body to secrete more insulin, thus promoting the storage of glycogen in muscle. The best combination of carbohydrates and protein includes yogurt with fruits and vegetables, pasta with fish, and rice with tofu.