The domestic sports atmosphere is prevalent, and more and more people are undergoing physical training. Before performing exercise, you can first understand your physical condition, how to supplement food before and after exercise, and what factors will affect the performance of sports. Only by knowing yourself and your enemy can you achieve the best results! 10 things to know about sports nutrition at the US Sports Association.
1. Factors to determine health: Before exercising, understand whether you have too little muscle and too much fat, and find ways to increase muscle and lower fat (sports and diets). After training, the weight may not change when standing on the scale, but it looks better regardless of body shape or proportion, and the body is healthier. 2. Muscle-building needs Paired with 5 points A, increase muscle endurance B, maintain sufficient heat, help promote the synthesis of hormones C, good nutrition distribution, maintain organizational health D, adequate sleep E. Inject protein in the right time and appropriate amount to promote the synthesis of muscle protein 3. Protein: Not only is it enough to supplement more, but the focus is on when to eat and eat as much as the amount of protein in the body. If you are a sportsperson, the body needs twice as much protein as that of a non-sports, but eating only protein is not enough. It must be consumed in the correct quantity at the right time and at a reasonable energy balance. Protein supplementation in constipation cannot meet the body's needs. 4. Three meals are not conducive to health. Three meals are not good or one meal is skipped due to busyness. They may not be able to meet the body's hot needs and may also cause many health problems, including increasing body fat, excessive weight, and causing harm to the heart. 5. Eating good food can help maintain the kidney bacteria. Insufficient intake of fresh fruits and vegetables may change kidney microorganisms, further increase in body fat, and reduce sports performance. Eating a lot of fresh fruits and vegetables helps maintain the growth of good bacteria that live in the kidneys, not only can it provide carbohydrates to gain energy. 6. Food selection is very important. When processing and empty food are collected for a long time, nutritional problems will arise. The diet is as diverse as possible and mainly based on original food, so that the body can obtain all balanced nutrition. 7. The relative energy deficiency of exercise (RED-S) heat intake is insufficient to provide the energy consumed by exercise and the energy consumption to maintain normal physical health functions. 8. Poor hydration and poor performance to maintain fluid balance are important, including maintaining heart beat, sweating rate, delivering nutrients to cells and promoting the removal of internal supracoidal waste. 9. Sports recovery is as important as sports. Exercise pressure on the muscles cannot gain all the benefits. Muscle repair must be made so that they can benefit from the exercise. Enough sleep and maintaining proper dietary behaviors are of great help for muscle repair. 10. Learn how to adjust pressure and pressure will affect dietary behavior, and under high pressure, it will lead to the desire to eat high-fat, high-sugar and high-heat foods. Find a suitable way to reduce pressure, and try music, singing, etc., which will help you perform sports.