Onions. Raw onions can maintain your muscles. It can fight against harmful free radicals produced by intensive training. Excessive free radicals can cause muscle inflammation and make the nutrients in the muscle lose. When onion is ingested together with other nutrients that promote muscle growth, it will increase muscle's absorption of nutrients.
Carrot. 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 group15mg of B carotene (equivalent to 5 carrots) for 30 consecutive days, and the control group took an ineffective placebo. Three days later, they tried to run 5000 meters. 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.
Black beans. Black beans are a kind of food that can make you energetic. Compared with other beans, black beans contain more cellulose, which can effectively fill your stomach, feel full and avoid eating too much carbohydrates. At the same time, black beans contain a complex carbohydrate, which will make you energetic all day when it is converted into energy in the body.
Beef. 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 at Purdue University in the United States divided some female cross-country runners of high school age into two groups. One group ate120-150g beef outside the normal diet every day, while the other group did not eat. 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.
In addition, exercise diet is also very important.
Suggestions on the arrangement of exercise diet
Eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Diet needs diversification. In the process of fitness, there are not only two kinds of trace elements lost, so it is best to make some delicious and fresh foods with different patterns every day; Also, it is best to eat everything, such as coarse grains, flour rice, red meat, white meat, fish, etc., to supplement the nutrients needed by the body more comprehensively.
Replenish the lost sodium and potassium. These two elements lost in exercise can be supplemented by food. You should eat some fruits and vegetables rich in potassium, such as bananas, oranges, melons and tomatoes. After exercise, add a little salt to your diet to supplement the sodium lost due to sweating.
It is not advisable to eat acidic foods such as fish after exercise. Chongqing nutrition and sports experts said that after exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acidic substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy.