An overview of athletes' recipes: Athletes' athletic ability depends not only on scientific training, excellent physical and psychological qualities, but also on good health and reasonable nutrition. Reasonable nutrition is the material basis of sports training, which is conducive to the smooth progress of metabolic process and the adjustment of organ functions, and has a good effect on athletes' functional state, physical fitness, recovery after exercise and injury prevention, and also helps athletes to give full play to their training effects and competitive ability. Reasonable nutrition and strict scientific training are the basic guarantee to create excellent sports results. Nutrition principle 1, athletes with energy demand have high energy metabolism intensity during training and competition. The specific energy demand mainly depends on the intensity, density and duration of exercise. The total energy consumption of an athlete in a day consists of four parts: basal metabolism, exercise consumption, thermogenic effect of food and other activities. The energy supply standard for Chinese athletes is 50 ~ 60 kcal/kg. 2. The intake of high-quality protein from protein is very helpful to supplement the consumption of athletes, increase muscle strength and accelerate the recovery of fatigue. High-quality protein should account for more than 30% of the total intake in protein, and cereals and beans should be mixed. The supply of protein is 1.5 ~ 2.5g/kg. 3. Fat intake is an ideal form of energy storage for athletes because of its high energy production and small size. Moderate intensity exercise consumes energy from fat and sugar in a short time. Above 1 hour, the utilization rate of fat energy gradually increases. In endurance sports, fat can provide about 80% energy. Athletes should not consume too much fat from their diet, because fat is not easy to digest, and high oxygen consumption during metabolism will affect oxygen supply. The daily fat content of China athletes' diet should be 25% ~ 30% of total energy. 4. Carbohydrate intake of sugar is the most ideal energy source for athletes. Because its molecular structure is simpler than that of protein and fat, it is easily absorbed by human body, consumes less oxygen during oxidation and has high productivity. Proper glucose supplementation before and during exercise is beneficial to maintain the blood sugar level during exercise. The carbohydrate supply of athletes should account for 50 ~ 60% of the total energy, and anoxic exercise should account for 65 ~ 70%. 5. Principle of water replenishment: Athletes should replenish water in time according to their personal physique, sports training or competition, environmental factors and past experience. It is best to carry out preventive rehydration before and during exercise to avoid dehydration and prevent the decline of exercise ability; Timely rehydration after exercise to promote recovery. The principle of rehydration should be followed many times to avoid increasing the burden of gastrointestinal tract and cardiovascular system with a large amount of rehydration at one time. The total amount of rehydration must be greater than the total amount of water loss. Choose sports drinks correctly. 6. Intake of sodium, potassium and magnesium Because sodium, potassium, magnesium and calcium play an important role in maintaining nerve information transmission and muscle contraction, athletes need more sodium, potassium and magnesium than ordinary people because of their heavy sweating. The recommended daily intake of sodium, potassium and magnesium for athletes in China is as follows: sodium.