- Add milk
Milk and dairy products are nutritious, provide high quality protein and are a good source of calcium.
(1) Milk is a good sports drink
For people who exercise, milk can help replenish energy, promote muscle recovery, reduce muscle soreness, and liquid milk can also replenish water. Milk contains carbohydrates, which help to replenish energy and resynthesize glycogen after exercise. Milk can also provide high-quality protein, milk contains high levels of branched-chain amino acids (such as leucine), can help muscle protein synthesis. The ratio of casein to whey protein in milk is about 4:1, and the two proteins are digested and absorbed at different rates, which can work together to continuously increase the circulating amino acids, which are the building blocks of muscle repair. One study found that women who drank pure milk after strenuous whole-body resistance training gained more muscle mass and strength and lost more fat mass over a 12-week period than carbohydrate-rich drinks. In addition, the water in milk also contains electrolytes such as calcium, magnesium, potassium, and sodium, which help to replace the fluids and electrolytes lost through sweat during exercise, and calcium is also essential for muscle contraction. In addition, compared with hydration and sports drinks, the stomach empties more slowly after drinking milk, and urine volume is also relatively small, which can keep the body hydrated for longer.
(2) How to add milk before and after exercise
You can drink a small amount of milk 1-3 hours before exercise to give the body time to digest all the nutrients; During exercise, you can also drink once every 15 minutes to maintain water intake. When exercising for more than 1 hour, sports drinks with carbon water and electrolytes are also needed to supplement energy and fluid during exercise. Within 2 hours after exercise, replace the lost water by drinking milk and other liquids. Of course, not everyone is suitable for milk as a sports drink, choosing the right one is more important.
(3) Suggestions for adding milk
It is recommended to consume 300-500mL of liquid milk or a comparable amount of dairy products per day, and exercise people can be more. It is recommended to choose different milk and dairy products in daily meals, milk, yogurt or cheese slices can be eaten together, in addition to milk, goat milk, horse milk, camel milk, etc., can also be selected. Milk can also be added to the cooking process. People who are lactose intolerant can choose lactose free milk or fermented dairy products such as yogurt and cheese. People who lose fat can choose skim or low-fat milk. After prolonged endurance exercise, you can also choose a higher carbohydrate content such as chocolate milk to replenish glycogen reserves, provided that you choose milk instead of milk containing drinks.
Second, increasing beans
Soybean and its products are diverse and nutritious, and can provide high-quality protein, unsaturated fatty acids, calcium, potassium, vitamin E and so on.
(1) The benefits of increasing beans
For people who exercise, the antioxidant content of beans can help reduce exercise-induced inflammation. Soy protein is also rich in branched-chain amino acids (leucine), which can stimulate muscle protein production and effectively increase muscle tissue. A meta-analysis published in the International Journal of Sports Nutrition and Exercise Metabolism found that soy protein is just as good as animal protein. Although the digestibility of soy protein is slightly lower, soy foods are rich in electrolytes and vitamins such as calcium, which can make up for some food deficiencies. Beans can increase satiety, increasing soy intake also helps to control weight, maintain lean tissue, can reduce the risk of osteoporosis, reduce the incidence of heart disease. In a clinical trial, researchers found that consuming 30 grams of soy a day, a medium protein food, can reduce the risk of metabolic syndrome and thus reduce the incidence of heart disease.
(2) Suggestions for increasing beans
It is recommended that adults consume an average of 15-25 grams of soy or a comparable amount of soy products per day (20 grams of soy is equivalent to about 60 grams of north tofu, about 110 grams of south tofu, about 45 grams of dried bean curd, and about 300 grams of soy milk), and the exercise population can be appropriately increased. People who consume too much animal meat can use soy and its products to replace some meat, not only to ensure high-quality protein intake, but also to reduce the health risks caused by excessive intake of animal meat. When making soybeans and their products, put less oil, salt and sugar.
Three, oil reduction
Fat is one of the most important nutrients for the human body, providing energy and essential fatty acids to help the absorption of fat-soluble vitamins, mainly from cooking oil and meat.
(1) The relationship between fat and exercise
Not all fats need to be eliminated, such as monounsaturated fats in olive oil and sunflower oil, and polyunsaturated fats in nuts such as walnuts can protect health. Polyunsaturated fatty acids reduce fat production by inhibiting gene expression in the liver, and they both help lower cholesterol and may also reduce the risk of heart disease. There is evidence that polyunsaturated fats help maintain testosterone levels and are associated with better body composition, mood and athletic performance.
(2) Reasons for oil reduction
Long-term excess fat intake can lead to obesity and increase the risk of chronic diseases such as dyslipidemia, atherosclerosis, coronary heart disease and type 2 diabetes. In particular, saturated fats, such as high-fat meats, dairy products, and cookies, cakes, packaged snack foods, margarine and shortening that use trans fats, are not good for the human body in excess. They raise cholesterol, increase fat content, and increase the risk of heart disease.
(3) Suggestions for oil reduction
The focus of oil reduction is to reduce cooking oil, the current average intake of cooking oil in China has exceeded the recommended amount of 1/3, it is recommended that adults daily cooking oil intake of 25-30g is appropriate. The nutritional composition of different cooking oil is different, and the diversified choice is conducive to the balance of nutrition. It is recommended to replace the varieties when purchasing cooking oil. In the way of cooking, it is recommended to choose steaming, boiling and other ways, less frying to cook food. In addition, in the choice of food, you need to pay attention to avoid "invisible oil", learn to read food labels, and choose foods with less fat content. The appropriate amount of fat in the diet of exercise people should be 20% to 30% of the total energy. The ratio of saturated, monounsaturated and polyunsaturated fatty acids should be kept at 1:1:1.
