Effect of diet mix during exercise
Whether you are in the gym, arena, home or office, the food you eat determines your performance.
With reasonable foods, you can get better exercise results.
Here are some tips for matching diet and exercise.
1. The key carbonized carbide is the priority fuel source prepared by the human body for physical activity, and it is also an essential part of the athlete’s training plan.
Bread, rice, cereals, pasta, fruits, and vegetables provide muscle with high-energy fuel that can speed up the re-stocking of muscle fuel after exercise.
If you don’t have enough free radicals implanted, you will become more fatigued.
The specific amount of carbides required is an absolute individual training and personal requirement.
For athletes with a lot of training, the daily glucose requirement is 6 to 10 grams per kilogram of body weight.
For example, if an athlete weighing 60 kg trains for 2 to 4 hours a day, then he needs about 360 to 600 grams of impurities per day.
2. High-efficiency hydrating drinks are essential for good exercise results.
During high-intensity activities, a decrease in body fluids increases the risk of heat stroke paralysis, heat exhaustion, or heat stroke.
Drink beverages before, during and after your workout as part of your exercise plan.
Get into the habit of drinking more drinks, even on days when you’re not exercising.
Water, sports drinks, fruit, vegetable juices or mineral water are all good choices.
It is recommended to put in cold water or sports drinks during exercise, training and competition.
Alcohol and caffeine cause dehydration, so they are not considered to be hydrating drinks.
Drink 400 ml to 600 ml of beverages 2 hours before exercise and 150 ml to 350 ml every 15 to 20 minutes during exercise.
3, arrange food time If you are about to participate in running competitions or other competitions, it is appropriate to have a low-aunt, difficult meals two or three hours before the competition.
Eat foods that are familiar to you and easy to digest.
Fruit, yogurt, bagels, or a bowl of cereal are all good choices.
If you have food in your stomach during exercise, blood will flow from the digestive tract to muscles during exercise, which can cause the stomach to rupture, penetrate, and retain a feeling of swelling.
If you exercise on an empty stomach in the morning, you should have enough energy from the previous day to maintain 60 to 90 minutes of exercise.
If you find it inconvenient to eat breakfast before exercising early in the morning, you can have a small amount of chocolate snacks before going to bed the night before.
If you exercise later in the day and more than 4 hours have passed since your last meal, you must have snacks 45 to 60 minutes before starting your workout.
Your food choices and expectations may vary, depending on how long you exercise, your exercise and intensity of exercise.
You will soon know that a certain food combination is best for you.
4. Prepare glucose supplements for endurance races. Supplements are suitable for athletes participating in marathons, triathlons or long-distance cycling races.
If the game continues uninterrupted for less than 90 minutes, a normal high-meal diet is sufficient.
Supplementary supplementation requires a slight reduction in training volume three or four days before the game, and during this period, the proportion of tibia is increased to 70% to 80% of the total increase.
5, after replenishment and recovery, it is important to replenish glycogen in the muscles.
Appropriate to eat a diet or snack within 30 minutes after exercise.
At this time, the human muscle most easily absorbs the implanted plasma.
If you are going to participate in two or more activities at one place, it is especially important to eat supplementary foods within 1 to 4 hours after heavy exercise.
Foods like bagels, fruits, and cereals are easy to eat.
If you have no appetite for non-liquid foods, juices and sports drinks are an ideal source for supplements immediately after a workout.
They also help you rehydrate.
6. Supplement the lost sodium and potassium These two elements lost during exercise can be supplemented by food.
You can eat fruits and vegetables with trace amounts of potassium, such as bananas, oranges, melon and tomatoes.Add a little salt to your diet after exercise to replenish the sodium lost from sweating.
7, vitamins and minerals physical activity may increase the body’s need for certain vitamins and minerals.
However, if you are supplemented with enough transients to meet the requirements of physical activity, but also from nutritional foods, then I don’t need to take any supplements.
Nutritional supplements cannot provide you with extra energy, unless you start with just a certain nutrient.
8. No more protein is needed. Protein is important because it helps to strengthen and repair human tissues and muscles.
Many athletes believe that because muscle is made of protein, supplementing a large amount of protein food will promote muscle strengthening.
but it is not the truth.
The most effective way to stimulate muscle growth is training, not protein supplements.
Athletes do have a greater need for protein, but this can be met through careful planning and a reasonable diet.
The best way to build muscle is to add enough food to replenish the energy consumed during the day.
For endurance athletes, the recommended daily protein supplement is 1 per kilogram of body weight.
2 grams to 1.
4 grams, and for athletes undergoing intense and strength training, it can be as high as 1 per kilogram of body weight per day.
6 grams to 1.