Precautions for athletes' diet: pay attention to acid-base balance
The acid-base combination of diet is not only closely related to the health of athletes, but also directly affects the recovery of physical strength after exercise. Generally speaking, white flour, corn and other cereals, as well as peanuts, walnuts, meat, eggs, sugar, wine and so on contain more elements such as phosphorus, sulfur and chlorine. After they are oxidized in human body, they will produce acid free radicals with cations, making body fluids acidic. Soybeans, mung beans, fruits, kelp, milk, vegetables and other elements contain potassium, sodium, calcium and magnesium. After oxidation in the human body, basic oxides with anions are generated, which will make body fluids alkaline.
Eating too much acidic food will make athletes' blood acidic, which will not only increase the consumption of calcium and magnesium in the body, but also increase the viscosity of blood, which is extremely unfavorable to sports. Therefore, athletes' diet needs a relative balance of acid and alkali, and acid and alkali foods should be reasonably matched.
Precautions for athletes' diet: eat more vegetables
Vegetables are also important to athletes because they can provide rich vitamins and inorganic salts.
① Carrots in vegetables are very important for improving eyesight, and are rich in vitamin A. Some sports with more eyes, such as shooting and driving, need to increase the intake of vitamin A. ..
②B vitamins are coenzymes of many enzymes. The deficiency of vitamin B 1 and nicotinic acid in B vitamins will affect energy metabolism, make energy supply insufficient, and affect athletes' physical strength and spirit.
(3) Potassium, sodium, calcium, magnesium and chlorine in inorganic salts have great effects on the excitability of nerves and muscles and the regulation of heart rate, so they have a direct impact on athletes.
Vegetables are mostly alkaline foods, which can neutralize the acid produced by eating meat, milk, eggs and cereal, which is beneficial to exercise.
Precautions for athletes' diet: Other precautions
Eat digestible food, don't exercise immediately after meals, don't eat immediately after exercise, and don't sleep after eating. This is not good for the stomach, but also affects digestion and absorption, and it is easy to get sick. In addition, it is also important to pay attention to food hygiene, such as not being picky about food, not gorging, not soaking rice in soup, not drinking a lot of water during exercise, not taking a bath immediately after meals, and not eating before going to bed. In addition, alcohol and tobacco should be banned.
Problems in Dietary Nutrition of Athletes in China
1, nutritional requirements of athletes in different events
The nutrition supply of athletes should be based on the characteristics of their physical fitness, otherwise it will not only fail to meet the needs, but also be a waste.
The metabolism of nitrogen in strength athletes is faster, and the demand for protein is greatly increased due to strength exercises (weightlifting, throwing, wrestling, judo, etc.). ), so we should pay special attention to the supply of protein. The calorific value of protein should account for 15% of the total calorific value. Speed athletes should pay attention to the supply of carbohydrates, protein and phosphorus in their diet. Endurance athletes (marathon, race walking, cycling, long-distance swimming, skiing, etc. ) it is necessary to ensure adequate energy reserves and increase vitamin intake. Athletes in sensitive events should get enough phosphorus and vitamins.
2. Nutritional requirements of track and field athletes
Track and field sports include more than 40 events, which have very different physical requirements for athletes. For example, sprinters should not only have good speed, but also have high sensitivity. Pole vault requires speed, strength and good sensitivity, so the nutritional requirements of each event are different.
A sprinter's diet must be rich in protein, carbohydrates and enough phosphorus. Long jump, pole vault and high jumper have similar diets.
Throwers consume more protein, sugar and fat than sprinters.
Athletes in marathon, long-distance running, race walking and other events must have a diet high in sugar, vitamin B 1, vitamin C, iron, potassium, sodium, calcium, magnesium and other elements, and properly consume fat and protein. Athletes in these events consume a lot of energy during exercise, so they must keep enough glycogen in their bodies, which puts higher demands on cardiovascular and respiratory systems and maintains a high level of hemoglobin.
3. Nutritional requirements of gymnasts and technical athletes.
This kind of events requires athletes to have complex and diverse movements, strong flexibility, good coordination, fast speed and high requirements for the nervous system. At the same time, due to technical requirements, athletes must also control their weight. Therefore, the requirements for diet are: small size, high calorie, and not too much fat intake; The supply of protein, vitamin B 1, vitamin C, phosphorus and calcium should be particularly adequate; The calorific value of protein should account for about 15% of the total calorific value; The daily intake of vitamin C should be 150 ~ 200mg, and the daily intake of vitamin B 1 should be no less than.
Dietary habits of bodybuilders
1, protein
Protein is mainly due to the recovery of damaged muscle fibers during high-intensity exercise, which plays a role in repairing. Some athletes don't know when to eat protein, and often drink milk, yogurt and so on. While practicing, it is wasteful and harmful to health. During exercise, energy mainly comes from fat metabolism. When you practice for more than 3 hours and the glycogen in your body is exhausted, you can only use protein food stored in your liver, which will only increase the burden on your stomach and even cause adverse consequences. Generally speaking, within 90 minutes after practice, the demand in protein reaches its peak, and it is best to supplement protein at this time. Foods rich in protein include lean meat, eggs, fish, milk and beans.
2. Carbohydrates
Carbohydrates are stored in liver and muscle in the form of glycogen, which is called hepatic glycogen and muscle glycogen. When the human body needs energy, glycogen is converted into glucose and dissolved in the blood to provide energy. After a night of high-intensity exercise and consumption, the energy is basically exhausted at 5-8 am. At this time, carbohydrate supplementation can increase the storage of liver glycogen as soon as possible and prepare for exercise to provide energy. Foods rich in carbohydrates include rice, wheat flour, potatoes, vegetables and fruits.
3. Vitamins and minerals
Vitamins and minerals are the most basic nutrients in human metabolism, which mainly play a catalytic role, so that other nutrients can be absorbed and utilized by the human body more quickly and fully. Vitamins are divided into water-soluble and fat-soluble. Water-soluble is vitamin C, vitamin B complex and so on. Generally, it works continuously in the body for 2-3 hours, and then its secretion is excreted through the kidney. Therefore, supplementing water-soluble vitamins every 3 hours can meet the needs of the body. Fat-soluble vitamins are vitamins E, A and D, which can act continuously in the body for 12-24 hours, so it can be supplemented once a day. Because vitamins extracted from food alone are far from meeting the needs of the body, you must also take vitamin tablets on time.
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