With the rapid development, interpretation and evolution of human society, more and more people have realized that "reasonable nutrition and moderate exercise" is the only way for modern people to improve their quality of life and prolong their lives. At the same time, more scientific experimental studies have confirmed this point again and again. So, how to deal with the relationship between sports (sports food), fitness (fitness food) and scientific nutrition? Let’s briefly talk about this issue in terms of nutrition.
One: Pay attention to heat balance
Since a lot of energy is consumed during exercise, only timely supplementation can meet normal needs and maintain sufficient physical strength and necessary energy (energy food) reserves. However, excessive calories can lead to increased body fat, body fat, and reduced work ability. Therefore, the diet arrangement during exercise and fitness must be reasonable and vary from person to person and according to exercise time, intensity and projects.
2. Pay attention to the reasonable proportion of heat sources
The supply of heat source substances after exercise should be mainly sugar (starch staple foods such as rice, steamed buns) and less fat. For most fitness exercises, the ratio of protein, fat, and sugar should be 1 to 0.7 to 0.8 to 4; for endurance exercises, the ratio should be 1 to 1 to 7. It must be high in sugar and low in fat. Doing bodybuilding exercises can increase your daily protein intake appropriately. The principles of nutrition supply for sports and fitness must be based on the characteristics of the person's physical fitness. Otherwise, a large amount of food may not meet the needs of the body and is also a waste. For example, during strength exercise, the metabolism of nitrogen-containing substances in the body is faster, and since strength exercise greatly increases the demand for protein in the muscles, special attention must be paid to the supply of protein (protein food) to improve the effect of exercise and fitness. Has a decisive role.
3. Adequate vitamins (vitamin foods)
Vitamins are indispensable nutrients for maintaining life and regulating metabolism. Vitamin deficiency will lead to weakened body activity, reduced resistance, and decreased physical strength and energy. During exercise, metabolism is strong, hormone levels increase, and perspiration increases. The demand for vitamins also varies depending on the form of exercise. Generally speaking, endurance exercise requires a larger amount of vitamin C. If there are enough vegetables (vegetable foods) and fruits (fruit foods), there is no need to supplement vitamin tablets.
IV. Reasonable diet system
The diet system includes diet quality, diet distribution and eating time.
Eating time should be adapted to exercise time. It is best to exercise only 2 hours before meals, otherwise strenuous exercise will cause the blood involved in digestion to flow to the muscles and bones, affecting the digestion and absorption of the gastrointestinal department. Strenuous exercise immediately after a meal can also cause abdominal pain and discomfort due to gastrointestinal vibration and pulling of the mesentery. After exercise, you should also rest for 40 minutes before eating. Otherwise, digestion will be affected due to less blood entering the gastrointestinal tract and insufficient gastric juice secretion.The digestion (digestion of food) and absorption function will also cause chronic gastrointestinal diseases in the long run.
5. Choose food correctly and cook and process it properly
The correct choice of food is the key to ensuring nutritional quality. The requirements for various nutrients for sports and fitness are determined by the intensity of the exercise and physical conditions: insufficient protein intake can cause anemia (the body may not be deficient in iron (iron food) at this time!), which is especially necessary when the work is busy. Notice. In the early stage of exercise, sugar intake should be increased, and sugar should be the main food on that day. When choosing food, you should pay attention to nutrition. You should choose foods that are nutritious, easy to digest and absorb, and meet the needs of exercise. The staple food should not be too refined, the varieties should be diversified, and rice and noodles should be properly matched to give full play to the complementary role of food. Don't choose food based solely on price, as expensive food may not necessarily be nutritious. Don’t pursue fresh and expensive food, otherwise you will spend a lot of money but still not have enough nutrition. The key is to make a reasonable combination of nutrients and acid-alkaline foods. When cooking, the nutrients of the food should be maintained as much as possible, and the color, aroma, and taste should also be paid attention to to increase people's appetite. In addition, it is also important to pay attention to dietary hygiene. Do not gorge yourself, do not eat rice with soup, do not drink a lot of water after exercise, do not take a shower immediately after a meal, do not eat before going to bed, etc. Banning alcohol and smoking also belongs to the category of nutritional strategies and cannot be ignored.
Nutrition and exercise are two important aspects of maintaining and promoting human health (healthy food). Excellent sports performance depends on three factors: correct selection of materials, scientific training and reasonable nutrition, all of which are indispensable.
Reasonable nutrition provides suitable energy substances for exercise, helps recovery after strenuous exercise, and can reduce the degree of exercise fatigue or delay its occurrence. Common causes of decreased exercise capacity of the human body, such as dehydration, elevated body temperature caused by thermoregulatory disorders, accumulation of acidic metabolites, metabolic disorders caused by electrolyte imbalance, and loss of energy reserves, can all be treated with reasonable nutritional measures ( Such as appropriate diet, nutrition and fluid rehydration, etc.) to delay the occurrence or reduce the degree of fatigue. Reasonable nutrition can help solve some special medical problems in sports training, such as weight loss; athletes, women, elderly people (senior food) during the growth and development period, and ginseng (ginseng food) with different diseases can all benefit when they participate in sports. The different physiological problems faced require special nutritional regulation to ensure the effectiveness of practice and physical health.
Vitamin A (retinol)
Basic nutritional functions: It is an important component of cell metabolism and promotes growth and development. Its deficiency can cause dysplasia; it is an important component of the photosensitive substance in the eye - rhodopsin, and its deficiency can cause night blindness; maintains the health of epithelial tissues and increases Resistance, lack of it can cause epithelial hyperkeratosis, leading to dry skin, desquamation, and hair follicle keratosis. Children (children's food) may develop dry eye disease and even blindness. The body's demand for it varies with physical exertion, mental stress (shooting, archery, table tennis, fencing, diving), people who work at night or in low light, people with long-term fever, diarrhea or hepatobiliary diseases.The demand is large. However, overdose will cause symptoms of poisoning in the body. Swimmers who are exposed to disinfectant water for a long time also have a higher demand.
Natural vitamin A only exists in animal foods, especially liver, egg yolks, dairy products and cod liver oil. Carotene in plant foods can be converted into vitamin A in the body, but the absorption rate and physiological efficiency are low.
Vitamin B2 (riboflavin)
Basic nutritional functions: As an important prosthetic group component of several enzyme systems, it can ensure normal metabolism, promote growth, and maintain the integrity of skin and mucous membranes; participate in the anabolism of body proteins, and has special significance for muscle development . It is the most common vitamin to be deficient.
Riboflavin mainly exists in animal internal organs (such as liver, kidney, heart, etc.). Milk and eggs also contain more riboflavin. Nut foods (such as walnuts, chestnuts, pine nuts, peanuts, melon seeds, etc.) The content is also good.
Vitamin C (ascorbic acid)
Basic nutritional functions: forming collagen; promoting better utilization of iron and calcium (calcium food); improving the body's immune function; having anti-tumor effects; improving exercise capacity and reducing fatigue. Because it can improve the body's stress ability (sports are relatively strong stressors), appropriate additional supplementation can improve competitive status. Vitamin C is mainly found in sour fruits and vegetables, such as jujubes, kiwis, citrus, etc.
Iron is one of the nutrients with a high deficiency rate worldwide. The incidence of iron deficiency among athletes is also high. It has a great impact on human body function and health, so it is very important. Its basic nutritional function: the main raw material of hemoglobin; a component of cytochrome enzyme, peroxidase and myoglobin, which plays a very important role in tissue respiration and biological oxidation. The main symptoms of iron deficiency anemia include fatigue, pale complexion, dizziness, heart palpitations, and brittle nails. Reduced hemoglobin in athletes can reduce endurance, performance, and prolong recovery time after exercise. Increasing the hemoglobin content of athletes is beneficial to improving athletic performance. Hemoglobin content is a commonly used indicator to evaluate iron nutrition status. Regular inspection can achieve early detection and timely treatment.
The absorption rate of iron is low. Most plant foods contain ferric iron, and the absorption rate is usually less than 10%. The iron in animal foods is hemoglobin-type iron, and its absorption rate is higher than its physical properties. The absorption rate of lean meat and liver is the highest, at 22%. The liver contains the most iron and has the highest absorption rate. Adequate vitamin C and protein promote iron absorption. The tannic acid in tea can combine with iron and hinder the absorption of iron. Too much fat in the diet can also hinder the absorption of iron. If necessary, iron can be supplemented through iron-fortified foods and iron preparations, but caution must be used because excessive iron accumulation in the body is harmful to the body.
Basic nutritional functions: It is a component of many enzymes in the body. It plays an important role in tissue respiration and metabolism of proteins, fats, sugars, nucleic acids, etc., and has an important impact on the growth and development of the body. When zinc is deficient, growth is delayed and tissue healing is difficult. ParticipateSynthesis of liquid protein, zinc deficiency can lead to dull taste and loss of appetite. Promote normal development of sexual organs and maintain normal functions. Protect skin health. Zinc deficiency can cause rough skin, hyperkeratosis and other phenomena. Zinc deficiency in athletes can reduce their functions and reduce their sports performance.
Foods containing more zinc are mainly hard-shelled foods, such as oysters, walnuts, etc. Zinc can also be supplemented through zinc-fortified foods and zinc preparations, but caution must be exercised as excessive intake is harmful to the human body.
Iodine (I):
It constitutes thyroxine, and its deficiency can cause compensatory enlargement of the thyroid gland, making the body prone to fatigue. Iodine is abundant in seafood such as kelp and purple raisins. To sum up, liver is rich in protein, vitamins A, B2 and Fe, watermelon is rich in vitamin C and a large number of minerals, kelp is rich in Ca, I, Fe, walnuts and chestnuts are rich in vitamin B2 and Zn, etc. , and become one of the four recommended foods with high quality and low price.