In my daily work, people often ask me how to solve problems such as lack of physical strength during exercise, difficulty in eliminating fatigue after exercise, and slow fat loss.
So let’s analyze it together. The main reason for the above problems is that in addition to exercise, nutritional supplements are not in place and the body’s “repair” is not in place, because whether the nutrient intake is sufficient and reasonable will directly affect a person’s physical health and life functions. . Exercise and nutrition are like two pillars of health, both are indispensable. Therefore, when exercising, you must pay more attention to nutritional supplements, otherwise problems such as poor physical fitness, fatigue, and poor fat loss effects will easily occur.
How do you think about sports nutrition foods? Should you eat them? My answer is: It is very necessary, but you must make targeted choices based on your own situation. There are two reasons:
Reason 1: Most modern people have an unbalanced diet. Reasonable nutrition first comes from a reasonable diet, that is, a comprehensive, balanced, and moderate diet. However, due to the fast pace of life and irregular diet nowadays, there are very few people who are truly balanced and healthy. Therefore, according to their own physique and problems, It is still very necessary to choose targeted and healthy nutritional products;
Reason 2: People who exercise consume a lot and are prone to lack of vitamins, minerals and other nutrients. Strengthening supplements is beneficial to the body. In fitness-developed regions such as the United States, Australia, and Taiwan, sports nutrition foods are very popular and can be easily purchased in supermarkets and large shopping malls. In this regard, there is still a big gap in the country. We need to strengthen the concept of nutritional recovery to recover from fatigue faster. , so that you can more fully enjoy the joy of sports.
1. What are sports nutrition products?
Sports nutrition food is a type of food that can specifically meet the metabolic and physiological functional needs of the exercising body and has high nutrient density and high biological activity. Its reasonable supplementation can promote the health of the exercising body and the improvement of exercise ability. Sports nutrition foods are actually some highly purified and concentrated nutrients that are widely found in food and can provide various nutrients to the body quickly, conveniently and efficiently.
2. Before using sports nutrition foods, you should understand the following issues:
1. Is it safe?
Most sports nutrition foods can be considered safe if taken according to recommended dosages. However, some friends often think that eating one serving of sports nutrition food can help, but ten servings are more effective, so they may overdose. Excessive amounts of various sports nutrition foods createIt will become a waste of money, and on the other hand, it will put a burden on the body's metabolism.
2. Is it effective?
Excellent sports nutrition food should verify its effectiveness through rigorously designed research and repeated human practice. This requires R&D institutions and manufacturers to have strict R&D procedures and formal production equipment. If the above requirements are not met, it will be difficult to ensure the effectiveness and safety of sports nutrition foods.
3. Is it legal?
Qualified sports nutrition foods must comply with the provisions and standards of the national food, health, drug, quality supervision and other relevant management laws; at the same time, in order to ensure the "purity" of sports nutrition foods, they must be tested by a doping testing agency to prove that they do not contain international Olympic drugs. banned drugs and ingredients determined by the committee; however, some sports nutrition products that have not undergone strict testing and cannot issue relevant test reports and certificates contain ingredients that are harmful to the human body, such as sibutramine, ephedrine, etc.
3. How to reasonably choose sports nutrition foods for different nutritional problems?
Problem 1: Insufficient physical fitness during exercise;
Sports nutrition strategies: improve energy production during exercise
How to improve energy synthesis during exercise is the key to solving insufficient physical fitness during exercise. Timely and reasonable sugar supplementation is of great significance. Sugar is a high-quality fuel for the body and is the main way for skeletal muscle cells to obtain energy during exercise.
Representatives of this type of sports nutrition food are various sports drinks, whose main ingredients are carbohydrates, which can quickly replenish energy after use. Sports drinks have the characteristics of reasonable sugar combination, appropriate amount of electrolytes, low osmotic pressure, no carbonation, no caffeine, no alcohol, etc. They are ideal must-haves during exercise.
How can we properly supplement sugar?
We advocate supplementing sugar according to the characteristics of three different periods before exercise, during exercise and after exercise. Sugar loading before exercise can promote muscle glycogen reserves and keep blood sugar stable.
1. Supplementing 250-500ml of sports drinks immediately before exercise can improve the quality of training.
2. For exercise lasting more than 1 hour, supplementing with sports drinks during exercise can avoid the occurrence of hypoglycemia during exercise, thereby delaying the occurrence of fatigue. The usage method is to replenish 120-250ml every 15-20 minutes.
3. Post-exercise is the best period for glycogen recovery, and it is also a critical moment for muscles to absorb other nutrients. Therefore, the earlier you replenish sugar after exercise, the faster the glycogen resynthesis in the muscles will be, and the more beneficial it will be.Long-term persistence in fitness and training. Experts recommend: drink 250ml of sports drink immediately after exercise, and then drink 250ml every hour within 2 hours.
Problem 2: It is difficult to recover from fatigue after exercise
Sports nutrition strategies: three major strategies - systematic sugar replenishment and timely egg replenishment and antioxidants
1. Scientific sugar replenishment: Research shows that the body synthesizes glycogen most efficiently within two hours after exercise, and returns to normal levels after two hours. Therefore, if you quickly replenish sugar after exercise, you can take advantage of this period. The natural high-efficiency period quickly replenishes the glycogen consumed in the body.
2. Replenish eggs in time: Whey protein is a better choice for protein supplement after exercise, because the rate of protein synthesis in the body will increase after exercise. At this time, whey protein, which is digested quickly, can quickly provide amino acids as a source of protein synthesis. raw material.
3. Antioxidants: In addition, because a large number of free radicals are generated during exercise, they will actively attack body tissues. Lycopene, as a powerful antioxidant, can kill free radicals and reduce their damage to the body. It can shorten the body's recovery time, reduce muscle soreness, relieve fatigue, and enhance immunity. Common antioxidants mainly include: lycopene, Vc, Ve, β-carotene, Mn, and Se. Lycopene is a natural pigment component in food. It is the latest international trend and its antioxidant power is 100 times stronger than VE. It is a good choice for the body's antioxidant.
Problem 3: Slow fat loss
Sports nutrition strategies: enhance the body’s metabolic rate, promote fat burning rate, and control dietary calorie intake
The following is a detailed list of sports nutrition foods that are beneficial to weight loss:
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1. Whey protein
Research shows that consuming enough protein can improve the body's metabolism and cause the body to burn 150-200 more calories per day. At the same time, protein is mainly composed of amino acids, and the body needs to burn more calories to digest protein than to digest fat and carbohydrates. wheyEgg white is a high-quality protein source with low fat and cholesterol. It can effectively reduce the fat intake in the diet and promote the body's metabolic rate. At the same time, it is very important to effectively prevent the "lean body mass" that will be beneficial to maintaining body shape when losing weight. Therefore, whey protein has been praised as a weight loss food by many weight loss and fitness people.
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2. Dietary fiber meal replacement
Dietary fiber has strong water absorption and expansion functions, which makes people feel full and inhibits eating. It has a good function in regulating weight loss for obese people and helps women lose weight and shape. Konjac is the dietary fiber with the largest molecular weight and highest viscosity currently known in the scientific community. The main component is konjac glucan. As a soluble dietary fiber, konjac has a good weight loss effect.
At present, dietary fiber foods suitable for dieters to supplement mainly include diet drinks and slimming bars that are rich in dietary fiber. Supplementing before eating or when hungry can reduce hunger, effectively control food intake, and greatly reduce calorie intake. enter.
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3. L-carnitine (L-carnitine)
This is an important vitamin-like nutrient that plays an important role in promoting fat burning in the body. Sufficient carnitine is conducive to the smooth transportation of fat. Since the energy consumption required during exercise increases, supplementing carnitine can accelerate fat burning, thereby achieving the effect of consuming body fat.
It can be synthesized in small amounts in the human body. Red meat and animal products are the main food sources of carnitine. However, the average person can only absorb 50 mg from the diet. For many dieters, the daily intake of carnitine is even less. , so many people still have poor weight loss results even if they exercise more and control their diet well. L-carnitineCombined with aerobic exercise, it can greatly speed up fat burning and achieve weight loss results.
Solemn reminder: Do not use products containing "ephedrine"!
4. Milk calcium
In recent years, Dr. Michael Zemore of the University of Tennessee has proposed that calcium in the diet determines whether energy is stored in the form of fat or burned and released. He believes that high levels of calcium in the diet can significantly inhibit the mechanism of fat production and change the rate of fat breakdown. . When dieters eat a high-calcium diet, they lose significant amounts of fat even though they consume the same amount of calories. Therefore, for those who lose weight, whey protein, soy protein, low-fat milk, cheese, yogurt, soy products, etc. are all good products for weight loss because they are rich in calcium and low in calories.