Sports nutrition foods are foods or nutritional supplements that are specially processed or prepared according to special formulas to meet the physiological and metabolic needs of fitness groups, people participating in physical exercises or manual workers, and certain special nutrient needs. It is divided into several categories such as sports drinks, oral liquids, capsules, and powders.
1: Energy supplements
1: Sports drinks
Features: low osmotic pressure, scientific sugar content, appropriate amount of electrolytes, no carbonated gas, no caffeine, no alcohol
Rehydration method:
*Replenish fluids before exercise
Supplementing 250~500ml of sports drink 2 hours before exercise and 150~250ml 15~20 minutes before exercise can increase nutritional reserves and improve exercise ability.
*Rehydration during exercise
The amount of fluid replenishment during exercise depends on the length of exercise and the amount of sweat. It needs to be done in small amounts and multiple times. Every 15 to 20 minutes, replenish 120 to 240 ml of fluid to ensure the quality of exercise and delay the occurrence of fatigue.
*Rehydration after exercise
It can be determined based on the amount of weight loss. Generally speaking, for every 1KG of weight loss, 1500ml of fluid should be replenished to quickly promote physical recovery.
2: Energy Bar
Product: Use oligosaccharides or oligosaccharides as raw materials, and also have a certain amount of high-quality protein.
Function: Continuously provides high-quality energy to the human body, helping to repair, maintain and grow muscles.
2: Promote muscle growth
1: Protein
Protein powder and protein bars
2: Creatine
Product: usually powder
Function: Oral administration of creatine can increase the reserves of creatine phosphate in muscles by 20%. The filling of creatine can quickly increase energy, increase muscle explosive power and endurance, and improve physical fitness and sports performance.
3: Stimulate rapid secretion and resist decomposition
Products: L-glutamine, branched chain amino acids
Function: Prevent muscle decomposition, participate in muscle synthesis, prevent and reduce fatigue, stimulate related hormone secretion
4: Muscle building powder, fast weight loss powder
Product: Commonly known as "Fool's Powder", a high-calorie nutritional supplement.
Ingredients: carbohydrates, proteins, various vitamins and trace elements, etc. Protein content >25% is muscle building powder. Protein content <25% is a fast weight powder.
Three: Enhance fat loss effects
1: Dietary fiber
Functions: weight loss, laxative, prevention of cardiovascular disease, detoxification, prevention and treatment of diabetes
2: L-carnitine
Function: Accelerate fat oxidation and delay fatigue
3: Chitosan
Function: hinder the absorption of lipid substances
: Four: Other categories
1: Accelerate fatigue recovery
Systemic sugar replenishment, timely protein replenishment, glycopeptide drinks, antioxidants (lycopene, vitamin E, vitamin C, selenium and taurine, etc.)
2: Charge trace elements
Loaded with vitamins, iron, calcium, magnesium