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There are two common sayings in China that are familiar to everyone. One is that " life is in motion " and the other is " people are eating for the sky. " These two sentences are a general description of the importance of exercise and diet for health. World Health Organization (WHO) proposed "four cornerstones of health" concept "reasonable diet" and "regular exercise" accounted for the first two. In the past, sports nutrition was more concerned with the nutritional supplement and physical recovery of professional athletes. However, since the 1980s and 1990s, dietary nutrition interventions have become an important part of the public health promotion system, just like exercise prescriptions. . Sports nutrition guidance is a very important part of the mass fitness technology content. In developed countries, whether a health club is equipped with a nutritionist is an important indicator to measure whether the club is perfect and professional.
Indispensable 6 nutrients
There are a lot of fitness enthusiasts who know the importance of fitness, but it is not very good how to achieve better exercise by scientifically supplementing nutrition. This kind of thing happens often around us, or it is a special emphasis on health care, a lot of supplements of various nutrients, but not paying attention to consumption through exercise, and eating a big fat man without paying attention. Either they are desperately trying to lose weight, but they despise the nutritional supplement after exercise, affect the recovery of physical strength, and have adverse reactions such as decreased energy. Today we will talk about how to make a reasonable diet while exercising moderately.
 1. Carbohydrates: This is what we call sugar every day. It is the main source of calories in the human body. Mainly in staple foods such as grains, fruits, vegetables, and bread.
2 , fat: is an important part of the body's tissue, the main source of heat in the body. Fat has the functions of storing and providing energy, maintaining body temperature, and protecting organs. Food sources include meat, cooking oil, nuts, and dairy products.
3 , protein: It is the main component of human cells, is also a source of heat for the body, and can regulate the body's metabolism and fight disease. Mainly in milk, fish, meat, eggs, beans and so on.
4 , water: no water, there is no life, water is the most important component of the human body, participate in food digestion, participate in the metabolism and transportation of substances in the body, regulate body temperature, is the body's lubricant.
5 , minerals: minerals have the function of regulating physiology, but also essential nutrients for the human body. Among them, elements such as calcium, iron and iodine are elements that are easily lacking in the human body.
6 , vitamins: In addition to vitamin D can be synthesized by sunlight, other vitamins can not be synthesized in the body, must be taken from food. Vitamins can promote metabolism and regulate normal physiological functions.
It is necessary to have "take" as well as some "homes"
Physical exercise and daily diet are important factors in maintaining and promoting human health. Nutrition is the material basis of the body tissues, and exercise is an effective means to strengthen the body. The scientific cooperation of the two can more effectively promote physical development, improve health and exercise capacity. However, when it comes to diet, it cannot be simply understood as supplementing nutrition. Especially with a reasonable diet for fitness, it should be an organic combination of " take " and " house " .
1 , " take " in sports diet
The human body is like a racing car. This car has to run fast. There are two key factors, the engine and the gasoline. Our physical fitness determines the maximum power of the engine, and our daily nutritional intake is equivalent to gasoline. The better the quality of the gasoline, the faster the car will run. In the process of physical exercise, the state's large volume of the activities of various organs and systems of movement than quiet, metabolism, the body's energy consumption has increased considerably, in order to maintain the body "balance" must eat more material. Physical enhancement is achieved in physical recovery, and physical recovery is largely dependent on reasonable nutritional supplementation.
We usually have a feeling of fatigue after a large intensity of exercise. In order to eliminate fatigue as soon as possible, in addition to adequate rest, reasonable nutritional supplement is an indispensable means. So, how to eliminate exercise fatigue through nutrition?
After exercise, the body consumes a lot of sugar, which is easy to produce fatigue. It should be replenished in time.
Drink sports drinks after exercise ( the main ingredients are water and sugar ) . After exercise, the sooner the sugar is added, the better. It is desirable to continue to supplement the sugar immediately after exercise, the first 2 hours, and every 1-2 hours. Within 6 hours after exercise, the body has the highest utilization rate of sugar and has a good effect on sugar supplementation.
After the exercise, the staple food ( rice, noodles, etc. ) is replenished in time. These staple foods are rich in carbohydrates and are the main source of sugar intake. Starchy foods ( potato, pumpkin, etc. ) are the most economical heat source.
Dehydration of the body after exercise is an important factor in the formation of exercise fatigue. Therefore, after exercise fatigue, it should be replenished in time.
After exercise, the hydration should be a small number of times, it is advisable to drink hot water, hot tea or hot drinks.
Drink sports drinks because their ingredients are mainly water and sugar. Can effectively alleviate exercise fatigue.
Loss of minerals during exercise is also a factor in exercise fatigue
After vigorous exercise, drink mineral beverages ( also known as electrolyte drinks, which contain electrolytes such as sodium, potassium, magnesium, calcium, etc. ) , which can supplement the electrolyte lost by the body due to a large amount of exercise.
Eat more fruits and vegetables to supplement the minerals lost in exercise. Such as bananas can add potassium.
Lactic acid accumulation in the body is another important cause of exercise fatigue
After exercise, focus on supplementing alkaline foods. After intense exercise, a substance called " lactic acid " is produced, which causes acidification of body fluids. In order to correct acidification, maintaining the acid-base balance of body fluids requires eating more alkaline foods after exercise. Tofu, dried bean curd and various soy products, as well as fresh fruits, melons and various vegetables. Sesame, soy, ginger and kelp are all good alkaline foods. After eating, it reduces the acidity and eliminates fatigue in the blood. Very helpful.
2. " Shou " in sports diet
Nutritional supplements do not mean indiscriminate intake of various nutrients, and a diet that matches fitness is more reasonable.
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The ratio of the intake of various nutrients to the ground, sometimes even requires a targeted control of the total amount of food.
As one of the modern lifestyle diseases, obesity has become the enemy of contemporary human health. To effectively prevent and resist obesity, the only choice is exercise and diet control. The main reason why exercise can help to lose weight is that it has the dual effect of burning excess body fat and increasing muscle mass in the body. But relying solely on exercise to lose weight is not enough. On the one hand, sports is a very hard thing. A person weighing about 60 kilograms must jump on a 30-minute aerobic dance to consume the calories of a bottle of cola, not to mention high-calorie fried chicken and chips. In addition, exercise of greater intensity will make exercisers more susceptible to hunger, especially for those who “ eat †, high-intensity exercise is not only difficult to reduce appetite, but also eat more due to physiological needs. According to "American nutritionist magazine" a study, consumption of "equal energy" movement, exercise intensity fifty percent compared to eighty percent exercise intensity, weight loss can make the former 5 times higher efficiency and The body weight recovery rate of high-intensity exercise is about 2.5 times that of low intensity. Therefore, in addition to the physical exercise of the system, we must not neglect the small-intensity physical activities such as housework, walking, and shopping. The key is to persist in the long-term and properly control the diet. Advocate eating less and eating more, avoid overeating; pay attention to eating early, eating in the afternoon, eating less in the evening; eating more fruits and vegetables, reducing animal protein intake, increasing the proportion of plant protein intake; eating less or not eating fried foods . Here we recommend a dietary structure called “ Mediterranean Diet †to fitness enthusiasts. “ Mediterranean diet †refers to a healthy, simple, light and nutritious diet. This special diet emphasizes eating more vegetables, fruits, fish, seafood, beans, and nuts; secondly, cereals, and cooking oils ( including unsaturated fatty acids ) instead of animal oils ( including saturated fatty acids ) . Especially the use of olive oil. The “ Mediterranean Diet †is based on natural nutrients, including olive oil, vegetables, fruits, fish, seafood, beans, plus the right amount of red wine and garlic, supplemented by unique spices. It is a special kind. Way of eating. The study found that the “ Mediterranean diet †can reduce the risk of heart disease, protect the brain from vascular damage, and reduce the risk of stroke and memory loss. Now people generally use the term “ Mediterranean diet †to refer to everything that is good for health and simple. Light and nutritious diet.
Common misunderstandings of exercise and diet
Myth 1: Eating more staple food will make you fat
Whether a person gains weight depends on the total heat intake, which is the total amount of carbohydrate, fat and protein intake. If you increase the intake of staple foods and reduce the intake of fat, the total heat energy you consume will not be super. At this time, as long as the original exercise habits are maintained, people will not gain weight. Moreover, due to the intake of sufficient carbohydrates, the muscles in the exercise have sufficient energy, the efficiency of exercise is high, and the fatigue after exercise is eliminated quickly.
Myth 2 : As long as you exercise more, you can achieve weight loss without controlling your diet.
Exercise can consume calories; but if the diet is not controlled, then the exercise may only be the calorie intake, to achieve the " balance of income " of heat, at best, does not increase weight and not achieve weight loss. If a little more
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Eat more, it will cause more calories than the calories consumed, but will cause excess heat to accumulate in the body to become fat. In fact, often drink sweet drinks, eat cakes, dried fruits, especially the dry fruits and high-calorie foods that can extract oil, you can turn your hard-working weight loss effect into nothing. In order to achieve long-lasting weight loss, in addition to exercise, it should be properly regulated from the diet.
Myth 3 : Fasting exercise, detrimental to health
Studies have shown that moderate exercise for 4-5 hours after meals ( ie fasting ) helps to lose weight. This is because no new fatty acids enter the body at this time, it is easier to consume excess fat, and the weight loss effect is better than 1-2 hours after exercise. However, if the exercise time is long and the amount of exercise is relatively large, sugary drinks, snacks, fruits, etc. should be properly added during exercise to prevent other damage to the body due to hypoglycemia.
Myth 4 : During exercise, drink plenty of water or dry mouth and drink when you are thirsty.
As long as you exercise, you will have this kind of experience, and you will feel thirsty during exercise. Drinking plenty of water will cause bad stimulation to your stomach. But when you are thirsty, you can't drink it. If you feel particularly thirsty, it means your body is out of water. In fact, water can also be properly hydrated during exercise to prevent dehydration.
The hydration method should be supplemented every quarter of an hour. It should not be too much water every time. About 150-200 ml each time, the mouth should be swallowed, and the water should not be too cold. As long as it can relieve the symptoms of thirst, it should be within one hour. The movement can be warmed up with boiling water.
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