Basic knowledge of nutrition
The role of nutrition
(1) Ensure that the body obtains substances that can produce sufficient energy
(2) Supplying materials needed to build and repair tissues and organs
(3) Supply substances for normal human body functions
Nutritients and Calories
Essential nutrients (carbohydrates, fats, proteins) produce energy. The calculation unit is expressed in "kilocalories" (the amount of heat required for 1 kilogram of pure water to rise 1 degree Celsius). 1 gram of protein or 1 gram of carbohydrate produces 4 kilocalories of heat. 1 gram of fat produces 9 kilocalories of heat. Other substances do not produce heat. The main substance that repairs muscles is protein.
Water is an essential nutrient for the human body. Water accounts for 40%-60% of the total weight of the human body, the water in muscles accounts for 72% of its weight, and the water in fat only accounts for 20%-25% of its weight. An adult with little activity needs about 2.5 liters, which can be increased 5-6 times during exercise and hot seasons.
There are 22 kinds of metal elements in the human body, accounting for about 4% of body weight, called minerals or inorganic salts. Minerals play an important role in regulating the metabolic functions of the human body, and they also play an important role in the synthesis of glycogen, fat and protein.
Vitamins neither provide energy nor are components of body tissues, but they are indispensable organic substances to maintain normal human body functions. Athletes eating more vitamins E, C, and B can help eliminate fatigue.
Weight gain and loss
If energy intake from food equals energy expenditure, weight remains the same. If you eat too much and spend too little, you will gain weight; if not, you will lose weight. Excess energy is stored in the body as fat.
When a person is completely resting, he or she consumes about 1,300-1,800 kcal of energy throughout the day and night. In general, people consume about 2,600-3,000 kcal. People who do physical work or exercise consume about 3,500-5,000 kcal. Those who do heavy physical exertion or strenuous exercise consume more. The amount of energy consumed is related to gender, age, height, weight, job category, lifestyle, laborDynamic intensity, climate, etc. are all related.
Nutritional intake
Heavy-weight and high-intensity training carried out for the purpose of increasing muscle size will cause greater damage to muscle tissue. Sufficient protein must be absorbed from food to repair and expand muscle tissue. Normal-intensity exercise requires 1-1.5 g/kg of body weight per day, high-intensity exercise requires 1.5-2 g/kg of body weight, and 1 g/kg of body weight is required on rest days. It can be seen that in order to cooperate with intense exercise, you need to eat more high-protein foods, such as lean meat from various poultry and livestock, fish, eggs, milk, soy products, various seeds, kernels, etc. But the more protein you eat, the better. After repair and expansion are met, excess protein will be excreted through urine, increasing the burden on the kidneys, or converted into fat and accumulated in the body, reducing the visibility of muscle lines. In addition, if the supply of carbohydrates and fats is insufficient, protein will be used first to provide energy. Therefore, those who exercise for the purpose of increasing muscle must not only consume sufficient protein, but also eat carbohydrates and carbohydrates that are sufficient to supply their energy consumption. Fat, of course, also pay attention to the intake of vitamins and minerals.