The long-distance running project is characterized by low intensity, long duration, and high energy consumption. It is easy to produce fatigue during training and competition. Therefore, timely and reasonable nutrition supplementation becomes extremely important for the recovery of physical fitness, and the generation of fatigue and nutritional supplementation. The discussion aims to improve the quality of long-distance running and the level of exercise.
As the role of technology in the training and competition of athletes continues to deepen, the scientific and technological means for the recovery of athletes are constantly changing. Nutrition also loses the attention of athletes and coaches, but reasonable nutrition deployment will be greatly shortened. The time taken by athletes from fatigue to recovery enables athletes to establish a new balance in training and competition, which will also have a better effect on athletes' status in training and competition.
Reasons for Fatigue of Long-distance Runners
The term "exercise fatigue" refers to the state in which a person's ability to work temporarily decreases during a certain period of time. That is, the physiological process of the body cannot maintain its function at a certain level or it cannot maintain a predetermined exercise intensity. Exercise-induced fatigue is the ability to exercise due to exercise. With the temporary decline in physical function, scholars from various countries have put forward various hypotheses about the causes of exercise fatigue.
There are mainly four kinds: (1) theory of energy exhaustion; (2) theory of accumulation of metabolites; (3) theory of imbalance of internal environment; (4) theory of protective inhibition.
Nutrition supplement and recovery of long-distance running sports
1. Nutritional characteristics of long-distance running sports
From the above, it can be seen that the long-distance running athletes' fatigue is mainly due to the athlete's long-term intense exercise. The total energy consumption in the exercise is very large. The substance metabolism characteristics in the body are mainly aerobic oxidation, and the sugar substance is consumed in large quantities, which easily causes the central nervous system. System fatigue.
Therefore, athletes should provide enough sugar in the diet to increase the body's sugar reserves, while supplying abundant protein and iron to ensure that hemoglobin is maintained at a high level. In addition, provide sufficient vitamin B and vitamin C to promote the elimination of fatigue and physical recovery.
2. Nutritional measures for physical recovery of long-distance running sports
1)Sugar supplement
Sugar is the main energy source for exercise, easy to oxidize, low in oxygen consumption and high in heat value. CO2 in the metabolism can be excreted with the respiratory system. Water can participate in other reactions. The perspiration can take away a lot of heat and help reduce the heat. Body temperature, exercise muscle glycogen consumption is more, muscle glycogen depletion is the direct cause of the decline in muscle work ability. Therefore, proper supplemental sugar is very necessary, but the amount of supplemental sugar should not be too much and should be controlled within 60g.
About 60% of the total daily caloric intake of the human body comes from sugar, and it is usually advisable for athletes to supplement 4-10 g of sugar per kilogram of body weight per day. Athletes can use the glycogen filling method to increase muscle glycogen content 3 days before the competition, which can significantly increase the endurance level. In addition, oral glucose, honey and so on.
2) Protein supplement
Protein plays an important role in improving the exercise ability and exerting the body's ability. It is the main material in the exercise process. It can increase the excitability of the central nervous system, increase muscle strength, promote the synthesis of self protein, and prevent exercise anemia.
During high-intensity training, the body's intake of protein should be increased in an appropriate amount, found in excellent long-distance runners: men's protein requirements up to 2.3g/kg body weight, women's 1.5g/kg body weight, when the sugar reserve is insufficient, the protein The increase in oxidative energy supply will be more pronounced.
3) Supplement of fat
Compared with sugar and protein, fat has the disadvantages of slow metabolism, low output power, high consumption, and metabolic by-products, but as the body's three major energy substances, it has ample reserves and high calorific value. It produces more heat. It is the highest nutrient of body function. As the main energy source for long-distance runner training, it can promote the good absorption of fat-soluble vitamins A, D, E, and K, and it is a component of body tissues.
However, fat must be oxidized under the condition of oxygen to release energy to increase the utilization rate, and the proper amount of fat in the diet can also reduce the volume of food and reduce the burden of gastrointestinal stimulation of appetite.
4) Water and electrolyte supplements
Long-distance running releases a large amount of heat due to a long time. Heat dissipation takes away a lot of water and inorganic salts and causes water loss in the body, resulting in excessive salt loss. This leads to unbalanced body temperature and elevated body temperature. Heart rate accelerates weakness in the limbs, fatigue feeling increases, and exercise ability decreases sharply. Water and salt supplements are required. In particular, in the hot environment training, it is necessary to rehydrate 100-200ml at regular intervals.
Rehydration after exercise should also be a small number of times, 1h does not exceed 800ml, because of sweating while losing salt and electrolytes, supplemented with blood sugar, salt and electrolyte beverage is a good drink to supplement water and trace elements, drinking water before exercise 60-200ml, guaranteed Water reserve in the body. Taking sodium bicarbonate (alkaline salt) at 300 mg/kg body weight before competition, the athlete's speed endurance can be significantly improved.
5) Vitamin supplementation
Vitamin is an important nutrient of life movement and normal physiological function. Although it does not participate in the formation of the body, it can not provide energy, but it is the composition of enzymes and auxiliary enzymes in the body. The metabolic process in the body of long-distance running accelerates various vitamins to varying degrees. Involved in the body's metabolic processes, so that the body's vitamin consumption, resulting in fatigue, affecting the body's recovery and performance improvement.
3, the role of several special nutritional supplements
1) Creatine supplementation
Creatine is usually present in both free and phosphorylated forms in the body. CP is a rapid indirect energy source for the resynthesis of adenosine triphosphate. The main role of creatine is to promote the synthesis of creatine phosphate and stimulate the synthesis of creatine, so creatine is closely related to exercise capacity. It is generally believed that taking creatine can increase the storage of CP in skeletal muscle before exercise or competition, and increase the rate of resynthesis of CP during recovery. So that athletes quickly recover from fatigue.
2) Supplement of antioxidants
After the long-distance running training, the human body will inevitably appear fatigue. This is due to the formation of a large number of free radicals in the body, resulting in lipid peroxidation of the cell membrane. Free radicals have a high degree of oxidative activity and are extremely unstable. They attack cell membranes, mitochondrial membranes, and react with unsaturated fatty acids in the membrane, resulting in increased lipid peroxidation. Lipid peroxide products can be broken down into more free radicals, causing a chain reaction of free radicals. In this way, the integrity of the membrane structure is destroyed, causing extensive damage to muscles, liver cells, mitochondria, and the like, causing various diseases.
Supplemental antioxidants help the body to reduce the production of free radicals or remove it at a fast rate to counteract the side effects of free radicals, which are beneficial to the health of both general and athletes. It may delay the occurrence of exercise-induced fatigue and accelerate physical recovery. When there is an increase in free radical production in the body. In addition, a chain reaction is formed to cause damage to the film structure and the like.
The most commonly used and effective antioxidants in the sport industry today are: vitamin E, vitamin C, glutamine and glutamine peptides, carotenoids, coenzyme Q, lycopene, spirulina products, taurine, N-acetyl Cysteine, selenium and some Chinese herbal ingredients (such as ginseng, astragalus), among which the better antioxidants are vitamin C, vitamin E and lycopene [5-6].
Antioxidants are divided into fat-soluble and water-soluble two kinds, such as vitamin C, taurine, glutamine and other water-soluble antioxidants; carotenoids, coenzyme Q, lycopene, vitamin E, etc. are fat-soluble antioxidants The most important form of supplementation with antioxidants is supplementation in foods. Supplements should be supplemented when food supplements do not meet the body's needs.
3) Supplements for alkaline substances
When the person is quiet, the normal blood pH value of the human body is 7.35-7.45, and the pH value in the skeletal muscle cells is 7.05. After the long-distance runner has exercised heavily, due to the accumulation of metabolites such as lactic acid, the buffer substance in the body is consumed excessively, resulting in blood pH value. When it falls to 6.1, the environmental balance in the body is destroyed, and the phosphofructokinase activity in glycolysis is inhibited, which slows down the process of sugar metabolism and affects athletes' body functions. Therefore, athletes must supplement alkali salt in time, such as carbonates. Basic beverages such as sodium hydrogen or trisodium phosphate can buffer H ions in the blood and skeletal muscles, increase the pH, promote the balance of the environment in the body, effectively eliminate fatigue, restore physical fitness, and eat more vegetables and fruits in the diet. And other foods.
Vegetables and fruits are alkaline foods. Eating more of these foods is beneficial to the acidity of the body and exercise, and the stability of the body's environment.
4) Supplement of iron preparation
Iron is an essential raw material for erythropoiesis. Most athletes' low hemoglobin or anemia are related to the lack of iron reserves in the body. Therefore, athletes should pay special attention to iron supplements. All clinically used anti-anemia iron preparations such as ferrous sulfate, ferrous fumarate and the like can be used but they often have poor absorption and gastrointestinal side effects.
Bitiron is mainly supplemented with iron, supplemented with a variety of nutrients that promote blood production and active ingredients of traditional Chinese medicines. It is specifically designed to treat athletes with low blood pigments. Bitiron uses EDTA complex iron, which has the advantages of high absorption, no rust taste, no gastrointestinal irritation, and without affecting the absorption of other mineral elements. At the same time, Bitiron can provide abundant iron for the generation of hemoglobin. Generally, it can correct the symptoms of athletes' anemia within two weeks, and it is quick to take effect.
4, long-distance runner diet should pay attention to the problem
Before the game, eat in moderation. Drink water properly during the game. Do not eat immediately after the competition. First add some water and sugar. If you need to add some water and sugar, such as oral glucose and concentrated sugar water, etc., you can drink a small amount at 1 hour after the game. Liquid foods, foods rich in phosphorus, sugar, vitamin C, D. What's more important is that after the competition, oxygen and negative ions are absorbed. This is an effective way to eliminate fatigue.
Athletes' food needs to be diversified. Different foods contain not only the same nutrients but also complementary nutrients. To balance the acidic and alkaline diets, prepare healthy nutrition recipes for athletes, prevent partial eclipses, choose foods and eat snacks, and use natural food supplements whenever possible. And note that the trace elements in the human body are mainly iron, sodium, potassium, chlorine, calcium, phosphorus, zinc, manganese, copper, iodine and other reasonable supplements.
Through the above discussion, we can know that long-distance runners want to achieve excellent results, energy supply is a basic guarantee, and energy mainly comes from diet. Reasonable diet arrangements play an important role in improving athletic performance and eliminating fatigue as quickly as possible. To promote better and faster recovery of athletes is also the main and immediate purpose of the current fatigue recovery mechanism.
This part of nutrition is the main measure for the recovery of athletes, and it is very often even decisive. For other recovery methods and methods, it can only be used as an auxiliary method. Therefore, the role of nutrition in the recovery of athletes should be given more and more attention, especially in sports colleges and universities.
Coaches and athletes themselves should be more proactive in focusing on nutritional supplements in different training cycles. The basic diet is to solve the basic requirements, and it should also be based on this, pay attention to the supplement of special nutrients.
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