Before exercise: energy replenishment
During marathon running, I often hear girls talking about having a big meal after the race and using it after they have exhausted their energy. Good food to inspire each other. Four reasons to have a good meal or snack before exercise: 1. Prevent hypoglycemia during exercise
When you jump into the game immediately without having a good meal, it is likely to lead to hypoglycemia. (Hypoycemia), mild symptoms may include dizziness, fatigue, inability to be explosive, or loss of decisiveness, etc. These may affect your sports performance, there is no doubt about it!
2 Helps prevent hunger
When exercising on an empty stomach, hunger will follow athletes, which will affect spiritual satisfaction and may further interfere with athletes' normal performance. 3 Helps metabolize more fat
If one of the purposes of your exercise is to burn fat, then you should have a good meal before the game, because the energy saved can allow you to "More efficient and powerful work" can consume more calories. 4. Eating in advance will help the accumulation of glycogen in the muscle.
Eating in advance will help the accumulation of glycogen in the muscle. Remember that if you rush to eat a piece of starch-filled steamed bun, you may be Blood cannot be transported to the brain for use within hours, so preparing the body for energy savings in advance as much as possible is what a smart athlete should do. Note: If you supplement starch before exercise, please consume it as soon as possible.
Of course, some people often ask nutritionists whether eating before exercise will burden the gastrointestinal tract and cause stomach discomfort during exercise. Here are three things nutritionists would like to add. , the time of eating, the amount of food and the content of food. As for this part, in fact, personal physique, eating habits, type of exercise, etc. often determine what is suitable. There are no absolute and best rules. For example, some athletes will not eat anything three hours before a race, otherwise they will feel a heavy stomach; but there are also athletes who will eat a piece of toast an hour before morning swimming to absorb gastric juice to avoid feeling tired after entering the water. feeling of hunger. Therefore, before exercise, the appropriate eating time, amount and type of food must be learned through training again and again by athletes, and they must become more familiar with their own bodies, so that they can gradually discover their best formula.
However, the type of exercise (intensity), whether you are a novice in exercise, age, gender, physiological state, mental state, etc., must all be considered in the process of gastrointestinal digestion training before exercise. For example, mild exercise will not seriously affect the digestive peristalsis of the gastrointestinal tract. However, if you are about to perform high-intensity exercise, the main blood in the body will flow to the muscles that need blood, and the gastrointestinal tract will slow down the peristalsis and function. * That is energy consumption. In addition, although what I just mentioned varies from person to person, in addition to the general principle of not trying new types of food before an event, I still want to remind everyone not to drink a lot of coffee. For example: many city jogs and city marathons start gathering very early. If you have not slept well the day before, you may use a lot of coffee to refresh yourself, or hope that caffeine can give you explosive power and performance. However, what we often see are gastrointestinal discomfort, diarrhea, nausea and other problems, so we would like to remind you to try not to drink a lot of coffee before the game. If the exercise time you are about to engage in is about 60-90 minutes, it is recommended that the snacks be mainly carbohydrates, mainly as mentioned in the previous chapter. Carbohydrates can be quickly converted to provide energy. Compared with protein, In terms of lipids, carbohydrates are the fastest. Race schedule example 1: 7:30 am, swimming training
Suggested meals: For dinner the night before, try to focus on carbohydrates, such as pasta.
And take in extra water so that your body can carry enough water. From 5:00 to 5:30, according to the daily training of your gastrointestinal tolerance, take a light meal before the game (about 200-400 calories), such as a small steamed bun and a banana; don’t forget to drink the same. Extra water, filling the body with water and allowing time for the body to drain it.
3-4 hours before exercise: energy supplement plan. Generally speaking, athletes will start eating 3-4 hours before training or competition to make their bodies full of energy for the upcoming exercise. Of course, this time point may still vary depending on each person's constitution, but for most people, it is enough time for the stomach to empty. Schedule Example 2: Football match at 2 pm
For an athlete who weighs about 70 kilograms and is about to have a football match at 2 pm, it is recommended that he can have a football match at around 10 am. After a rich brunch, your body has four hours to digest it, and you also need to drink plenty of water. Example 3 of schedule: 5 p.m., track and field training
If a track and field athlete trains at 5 p.m., he can have a very sumptuous lunch at noon, and close to 3:30 to 4 p.m. When eating, you can add an extra snack high in carbohydrates, such as 3 waffles with honey.
Regarding the concept that snacks before competition or training are mainly carbohydrates, nutritionists are often asked by athletes in the gym: "Nutritionist, what should I do with the bread I just ate?" It contains floss, meat, and protein. Don’t worry. The diet before the competition does not prohibit protein and lipids. It is just that the diet is mainly composed of carbohydrates, and a small amount of protein and lipids are helpful. The feeling of satiety lasts! 1 hour before intense exercise: short sprint plan
If you are used to running in the morning or training in the early morning, you should pay special attention to the amount and time of eating. If you exercise immediately after a night of sleep on an empty stomach, you are likely to experience the hypoglycemia mentioned above and enter the exhaustion stage early. This reason is easy to understand, because the body does not have any energy supplement at night, and the glycogen in the liver needs to be used to maintain blood sugar. When the body is in a state of low glycogen storage, it is easy to feel tired. So how should we replenish it in time before the game? According to the ACSM* report, approximately 2 kcal of food should be supplemented per pound of body weight (4.4 kcal/kg of body weight). That is to say, taking a 68 kg athlete as an example, he can supplement approximately 300 kcal of carbohydrates one hour before the game. , probably a steamed bun and a cup of orange juice; or a piece of toast and a packet of instant oatmeal. However, we should remind you that the closer to the game before the game, the more sugar you eat, the faster and more energy you replenish, the better. This may have a self-defeating counter-effect. For example, drinking a large amount of soda with high sugar content 15 minutes before a game will inhibit the secretion of insulin in a short period of time for some people, and then exercise may quickly cause blood sugar to drop, and even lead to hypoglycemia. Therefore, understanding one's own physiological state will be a skill that professional athletes also need to be trained on. *ACSM: American College of Sports Medicine American College of Sports Medicine Protein and carbohydrates are indispensable
In terms of supplementing other nutrients, we can also do some sharing. For example, we often see freshmen in the lounge of fitness centers. After exercising, the sunny men are holding a cup of high-protein drink or sugar-free soy milk to supplement protein, hoping that their muscles will grow rapidly and become strong and muscular men. However, nutritionists would like to remind you that in order to perform gravity training, the main energy source consumed by the body is "glycogen", and ingesting an appropriate amount of carbohydrates will inhibit the secretion of insulin in the body. Insulin can help cells to free themselves from the blood. Absorption and utilization of amino acids to assist in the muscle repair and growth process.
Therefore, simply supplementing protein after exercise is not enough. You need to supplement some carbohydrates in an appropriate amount to allow the body's metabolism to return to a more stable balance. It is also reminded that after exercise is the best time for muscles to obtain nutrients, the sooner you do it correctly With nutritional supplements, you can achieve your exercise goals more easily! For a post-exercise diet, as mentioned above, an appropriate amount of carbohydrates and protein is required. The optimal ratio is carbohydrate: protein = 3:1-4:1. The following nutritionists share some snack combination suggestions at the end of exercise, for those of you who love exercise and value your health! Dessert combination 1: Several dried dates + fresh milk
Dates are fruits of the date palm tree that are rich in fructose. In Middle Eastern countries, they are regarded as a fruit to replenish energy after labor or exercise. Few of us in Taiwan I have seen this type of fruit, but recently it is quite common to find exotic ingredients such as dates in fitness centers or healthy meals. If dried dates are soaked in fresh milk, it can also supplement carbohydrates and protein at the same time after exercise. A convenient and good choice for dim sum! Dessert Combo 2 Banana + Sugary Soy Milk
If you don’t like dairy products or are lactose intolerant, soy milk is also a protein supplement drink option. Adding a banana to supplement the sugar from the fruit is also a good combination. combination. Dessert Combination 3 Orange Juice + Chawanmushi
If you like warm food, you can choose Chawanmushi as a protein supplement, and add a glass of fresh orange juice to supplement carbohydrates. Health, exercise and nutrition are actually inseparable. Be more careful and bring your health goals closer to you.