Reasonable nutrition helps to improve exercise ability and promote physical recovery after exercise. Reasonable nutrition supports sports training, which is the material basis for athletes to maintain good health and sports ability, and has a good effect on athletes' functional state, physical fitness, body recovery after exercise and injury prevention. Reasonable nutrition provides suitable energy for athletes; Reasonable nutrition contributes to the recovery of the body after strenuous exercise; Reasonable nutrition can delay the occurrence of sports fatigue or reduce its degree; Reasonable nutrition is conducive to solving some special medical problems in sports training (special medical requirements of different sports, different environments and different ages); Reasonable nutrition can ensure the stable level of energy substances (glycogen) in muscle fibers and reduce the occurrence of sports injuries.
If the amount of exercise is large, you need to replenish the following substances in time:
water
Exercise makes you sweat a lot, and a lot of water will be taken away from your breath. An hour's exercise will make you lose 1000-2000 ml of water, so it is very important to replenish water in time. It is best to drink 2 glasses of water before exercise. If conditions permit, you can drink a little water every 10 minute. potassium
Strenuous exercise makes you sweat, many minerals will be lost with sweat, mainly potassium and sodium, and a large amount of sodium is stored in your body, which can be easily supplemented from food; The content of potassium in the body is relatively small, so we should pay attention to choosing foods rich in potassium such as bananas and oranges to supplement after exercise.
zinc (Zn)
Zinc is another element that can be lost from sweat and urine. Zinc is very important for health. Make sure there is enough zinc in your body. Oysters, milk, mutton and other foods contain high zinc content, and zinc-containing multivitamin tablets can also be taken to supplement zinc.
chrome
Chromium can promote the body to consume fat and help the body regulate blood sugar. Adequate chromium can improve your exercise effect, but most people don't get enough chromium. The following foods contain more chromium: grapes, mushrooms, cauliflower, apples, peanuts and so on. If you can't eat enough chromium-rich food, you need to supplement chromium through chromium capsules.
vitamin B2
Exercise consumes a lot of energy. Vitamin B2 can help the human body to use the energy obtained from food. The more you exercise, the more you need vitamin B2. However, the elderly generally lack vitamin B2, so if you exercise regularly, you should supplement vitamin B2 with milk, green vegetables, beef and other foods. Of course, you can also use multivitamin tablets to supplement vitamin B2.
tocopherol
Exercise not only consumes a lot of energy, but also needs a lot of oxygen. A large amount of oxygen in the body will promote the production of free radicals and cause many kinds of harm to the body. Vitamin E can prevent this kind of injury and muscle soreness after exercise. However, it is difficult for us to get enough vitamin E through our daily diet, so it is very important for people who like sports to take 800 international units of vitamin E capsules every day.