Endurance athlete's diet [a] aerobic exercise energy supply
For an endurance athlete, the body is like a machine, whether it is running, treading, or swimming, it needs enough energy to keep running, and the more energy, the better the machine will work. Therefore, diet is a key factor for endurance athletes to achieve good results, but the human diet adjustment in the past one or two hundred years has formed an unhealthy eating habit: too much fine carbohydrates, too much bad fat, too More than processed, unnatural food. When you are ready to swallow these energy into your mouth, it is necessary to examine what should be eaten, which should be eaten, and which ones must be quit.
In fact, this article is a bit of a title party. There is no big difference between an endurance athlete and an ordinary person. It is important to learn how to balance the diet and how to develop a good healthy eating habit. Therefore, the content of the next lecture is also the dietary pattern that modern people should follow.
In aerobic exercise, the body mainly uses sugar and fat to provide energy. Sugar is efficient, energy is fast, but reserves are limited; fat is just the opposite, rich in reserves, even a thin body, the body's fat is enough to use more than 100 hours. Therefore, in order to achieve better results, you need to improve your body's ability to use fat to supply energy. The more you burn fat, the healthier your body, the higher the level of competition, the faster the recovery, and the fewer injuries. So here's a conclusion: As a well-trained aerobic machine, you must get enough high-quality fat and burn it fully to power the machine.
This is in contrast to the “low-fat, low-calorie, high-carbon water†diet that we have always advocated. In your daily diet, fat intake is no longer as good as possible, protein should be moderately increased, and we are not against carbon water. Compounds, but also high quality natural carbon water foods, refuse to process fine carbon water foods, because for health and aerobic exercise, fine carbon water will only be counterproductive (excessive obesity and diabetes should be attributed to fine Carbohydrates).
Although many scientists believe that even if you do not consume carbohydrates (because fat and protein can also be converted to glucose), in general, the proportion of carbon water intake may account for 40% of your daily diet, so we need to first Let's talk about carbohydrates.
Quality carbohydrates include: fruits, natural grains, vegetables, brown rice, beans and honey, and they also provide a wealth of vitamins, minerals, dietary fiber, water and phytonutrients. But unfortunately, most of the food we usually eat is over-processed fine carbon water foods, such as white powder, which are used in large quantities to make bread, taro and noodles. Other bad carbon foods include: polished rice, juice, sugar and sugary products, such as desserts, cola and so on.
Compared with natural carbohydrates, because the processing is getting more and more refined, the functional nutrients in the food are getting less and less; and in order to make the taste better, the manufacturer adds too much sugar in the product (a can of cola) Spoon sugar), so they can easily damage your body's fat burning ability.
After taking in fine carbon water foods, blood sugar will rise rapidly in a short period of time; the rise of blood sugar will stimulate the secretion of insulin, because they will promote the decomposition of sugar in the blood, but insulin will also promote the fat to reduce combustion. The formation of body fat.
Fat energy supply is low, people's energy is less, it will quickly produce hunger, increase food intake, insulin secretion, and reduce blood sugar, more glucose into fat, blood fat concentration Raising, this is a very vicious vicious circle. In addition, to know that the energy source of the human brain is glucose, the reduction of sugar in the body will lead to adverse symptoms such as decreased concentration, temporary amnesia, and more ideas for eating sweets. (So, the excessive intake of fine carbon water will make the body appear addictive symptoms, similar to drug addiction, do you have such experience? The more rice and noodles eat, the more tired, the more tired you want to eat).
There are still many people who have not eaten too much carbon water and only eat a small amount of fine carbon water, there will be similar bad symptoms, which is called "Carbohydrate Intolerance".
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