Did you make up the sports nutrition right？

　　The fitness demand of sports enthusiasts in generate is followed by the prosperity of fitness food. Now there are endless energy bars, meal replacement milkshakes, sports drinks, protein powder and various sports nutrients on the market. In the face of chaotic and complicated sports food, can you correctly understand their functions? How will you choose?
　　"Exercise needs to consume a lot of energy substances, and the energy substances in our brain are mainly glucose. If there is not enough carbohydrate in the body to secrete glucose to supply our nervous system after exercise, it will cause functional discomfort, so it is necessary to supplement some energy substances such as sugar, carbohydrates and protein before and after exercise." Feng Qiang, an assistant researcher at the Research Institute of the State Sports General Administration, explained.
　　Feng Qiang said: "For people who have been exercising for a relatively long time, you can supplement some substances that can be digested and transformed quickly before exercise, so that your body can have enough fuel to ensure the supply of blood sugar and energy at a normal level. Banana is a very good natural food, which can be supplemented quickly, and at the same time, it also contains some dietary fiber, which can meet our fitness needs. After exercise, especially after muscle strength exercises, it is necessary to add more protein appropriately, especially to grasp the ‘ Window period ’ Supplementing energy as soon as possible will help improve the recovery rate of the body and maximize the fitness effect. "
　　In addition, as a kind of nutritional supplements, sports supplements have also been sought after by many fitness enthusiasts, meeting the shaping or strength training needs of people who lose fat and gain muscle. The most common supplements are protein and creatine. protein can promote muscle gain, and creatine can provide muscle explosive force and improve performance during exercise.
　　"For the nutritional supplement of the general population, it does not mean that protein is too high or too much energy is good. Now there are many corresponding replenishment products on the market. We should choose them for ourselves according to our own needs, carefully look at the ingredient list and ingredient list of the products, and choose those foods with high energy density mainly based on carbon water for quick replenishment. " Feng Qiang stressed, "However, people who lose weight should make a distinction. They should choose foods with low energy density, mainly water and fiber. They will not starve and will not lead to excessive energy. The energy they eat should always be less than the energy consumed by the body. This is an iron law."
　　Regarding the popular meal replacement, Feng Qiang said: "No matter what meal replacement is, it must be reasonably matched according to the energy substances necessary for the human body. Don’t think that I want to lose weight, just eat a certain kind, or I will eat more protein if I like protein, so I must have a balanced intake. Hungry weight loss therapy will cause functional disorders in our bodies. In fact, many fats, especially unsaturated fatty acids, still play a very important role in our immune system and strengthening our health. Some people feel that their body is getting worse after suddenly losing weight, which may be caused by physical disorder, so we must arrange the proportion of eating and match it reasonably. "
　　For rehydration during exercise, Feng Qiang suggested: "For ordinary sports enthusiasts, ordinary mineral water or boiled water is enough. If you feel that the amount of sweating is relatively large, you can add a little light salt water. The principle is to be proactive, small and repeated, and maintain the balance between water and salt. If you don’t have special needs, you don’t need to pay special attention to drinking some sports drinks, because many sports drinks on the market are sweet and high in sugar, which will cause a burden on the body and is not particularly good for the body. " (From June 29th, China Sports Daily, 05 edition)