During fitness diet decision

Here are some tips on diet and exercise with.

1, critical carbohydrate

Carbohydrates are the body for physical activity readiness preferred source of fuel, but also athletes training program in essential part. Bread, rice, Cereals, pasta, vegetables and fruits for muscle provides a high energy fuel, can exercise after accelerating muscle fuel to reserve. If your intake of carbohydrates are not enough, will be more prone to fatigue. The necessary amount of carbohydrates, it depends on the individual's training and personal requirements. On the training of great athletes, need every carbohydrates per kilogram of body weight of 6 grams to 10 grams. For example, if the weight of 60 kilograms of athletes training every day for 2 to 4 hours a day, so he takes about 360 grams to 600 grams of carbohydrates.

2, effective moisturizing beverage

To obtain good effect of exercise, drink essential. In high strength during the activity, body fluid reduction will increase heat stroke spastic, heat exhaustion and heatstroke possibility. Exercise before, during and after going to drink, and to use this as a part of the exercise program. To cultivate the habit of drinking the beverage, even when not training days also is such. Water, sports drinks, fruit juice, vegetable or mineral water is a good choice. Suggested in exercise training and competition, drinking cold water during or sports drinks. Alcohol and caffeine can cause dehydration, which is not water beverage. Exercise 2 hours before drinking 400 ml and 600 ml drink during exercise, every 15 minutes to 20 minutes to drink 150 ml to 350 ml.

3, eating time arrangement

If you are running a race or other competition, should be two or three hours before, having a low fat, high carbohydrate meals. Eat you are familiar with, and easy to digest food. Fruit, yogurt, bagels, or a bowl of cereal food is a good choice. If you have food in the stomach during exercise, blood from digestive tract diversion to exercise the muscles, causing stomach cramps and stagflation. If you are fasting in the morning exercise, there must be a day before the reserves down enough energy to maintain 60 minutes to 90 minutes of exercise. If you think in the morning exercise before breakfast is not convenient, can be in one day before the night before going to bed, some carbohydrate-rich snack. If you later in the day to exercise, and from the last meal after more than 4 hours, so should start to exercise before and 45 minutes to 60 minutes to some snacks. Your food choices and preferences may vary, depending on your exercise time, engaged in sports and exercise intensity. Soon you will know which combined the most suitable for their own food.

In 4, for the endurance race for carbohydrate supplementation

Carbohydrate supplement suitable for participants of a marathon, triathlon bike or long distance race athletes. If a match is uninterrupted lasted less than 90 minutes, the ordinary high carbohydrate diet is enough. Carbohydrate supplementation in game three or four days ago, a slight reduction in training volume, and in this period, the proportion of carbohydrates increases heat 70% to 80%.

5, supplement and recovery

After exercise, muscle glycogen in very important. Shall exercise within 30 minutes after eating carbohydrate-rich meals and snacks. At this time, human muscle on the intake of carbohydrates most easily absorbed. If you within a day to two times or more times, then in the large amount of exercise training after 1 hours to 4 hours to eat carbohydrate-rich food is very important. Like bagels, fruit, cereal food the food easy to eat. If you have no appetite for a liquid food, juice and sports drinks are immediately after exercising carbohydrates ideal source. They also help you add water.

In 6, the added loss of sodium and potassium

Exercise during loss of these two elements can be achieved through food to supplement. Should eat more rich in potassium elements in fruits and vegetables, such as bananas, oranges, melons and tomatoes. After the exercise, to add some salt in the diet slightly, to replenish lost through sweating sodium.

7, vitamins and minerals

Physical activity may increase the body of certain vitamins and minerals needed. However, if the calories you consume enough physical activity, to meet with requirements, and the heat from the nutrition food, so I don't need to take any supplements. Nutrition supplements are not for you to provide extra energy, unless you start missing a nutrient.

8, do not need more protein

The protein is very important, because it helps to strengthen and repair in human tissue and muscle. Many players believe that: because the muscle is composed of protein, so the ingestion of large amounts of protein food will help build muscle. But that is not the case. Stimulation of muscle growth is the most effective way of training, but not protein supplements.

Athletes on protein is relatively large, but this can be through careful planning, with a reasonable diet to meet. The best way to enhance muscle is an adequate intake of food, to supplement the energy consumption.

On endurance athletes, recommended daily intake of protein per kilogram of body weight of 1.2 grams to 1.4 grams, and to accept the resistance training and strength training of athletes, every possible high of per kilogram of body weight of 1.6 grams to 1.7 grams.