After coming back, except for the grunting Zhou Bing, everyone else will participate in the National Games regional qualifying competition.
After Su Shen's preparation mode was spread by the big mouth Zhou Bing, both Chen Juan and Zhao Haohuan expressed their intention to follow suit.
However, Su Shen suggested not to worry this time, because they have no experience on the actual preparation day. If they suddenly jump on the horse, they may disrupt their work and rest rhythm later, which will outweigh the gains. Although Su Shen is nominally the "first"
times", but in fact he is already very experienced in this area.
"Listen to me, you can learn how to prepare for the competition day, but I don't recommend using it right now." Su Shen looked at Zhou Bing's big mouth, which made the latter feel a little guilty: "It's the first time I've done it.
Your body may be uncomfortable. First of all, the adjustment in diet may make you feel uncomfortable. Also, the way to eat the meal in preparation for the competition is also different. If it is not done well, it will have the opposite effect."
"I'm not doubting your perseverance, it's just that this is a physiological reaction. You need to find a small competition to adapt to it first, rather than looking for the National Games to start directly." Su Shen said: "The National Games is, after all, a good opportunity for everyone to stand out.
."
"Don't make any mistakes because of this."
"Besides, this is my first time doing an experiment. I'll let you know when I think there are no problems."
After hearing this, Zhao Haohuan no longer insisted, but felt that Su Shen completely regarded himself as a "guinea pig".
And they just sat back and enjoyed the success every time, which made Zhao Haohuan feel a little bit guilty.
"It doesn't matter, I have more experience as a 'guinea pig' than you." Su Shen has been using himself as a 'guinea pig' to write his thesis, and he is not bragging about this aspect.
"But your protein intake can be adjusted appropriately." Su Shen said: "Remember the protein intake method you mentioned."
"You know, do you have to eat more than usual during competitions?" Zhao Haohuan asked seriously. In terms of studiousness, he is the highest among them except Su Shen. Of course, it may be because of his big trough experience that he has extra
Internal driving force.
"Yes. The greater the intensity of exercise, the more protein is consumed, and the greater the need for supplementation." Su Shen said: "But it should also be noted that as professional athletes, we also need to pay attention to something called protein digestion speed on the day of preparation.
s things."
"Ordinary fitness or sports enthusiasts don't need to be so meticulous in this aspect, but the higher our level, the more we need to pay attention." Su Shen drew a sketch on the ground, pointed with a wooden stick and said: "If this is protein
, then our absorption rate is not enough if you eat 100g or 200g in the morning. Here we need to consider the absorption rate of protein. If you eat like this, but don’t eat a little at noon and evening, in fact, you may still
The body may suffer from protein deficiency."
"Because our body can only absorb 5 to 10 grams per hour, and the rest cannot be absorbed if you eat it. It will only become other substances or be excreted. This is why you need to eat small and frequent meals on preparation days."
"If we don't pay attention to this aspect, it is easy to fall into a state of insufficient protein for a short period of time, thus affecting our exercise performance."
"So you must eat enough protein when preparing for competition."
"Remember, Gou Huan, you must allocate according to your own weight and training volume. Our country's current protein intake for competition preparation is far from enough. We don't even know how much to absorb and eat per kilogram of body weight." Su Shen looked at it.
Zhao Haohuan said: "For example, now I need to consume 1.5 to 2 times the protein of my body weight per kilogram. If it is a preparation day, I need to consume a little more."
"You too, you have to follow your weight. There is absolutely no meaning of eating too much or undereating. Just follow your weight and training volume, don't feel like yourself."
Su Shen, this is the key point. Most athletes in China now don’t even know how much protein they should eat.
I think it’s good to eat enough and drink enough and be rich in nutrients. In fact, protein in our country’s food structure is not easy to meet the standards.
Our country's food structure is still mainly high in carbon, and protein intake is not high, let alone these hard-training athletes.
If the intake is not enough and does not change according to the changes in the body, many subsequent problems will only occur.
However, this premise is that the amount of exercise and training must meet the standard. If you are a homebody or an office worker who just walks every day, forget it and just consume 0.8~1.2 grams per kilogram honestly.
"It turns out that protein intake is so important." After listening to Su Shen's words, Zhao Haohuan felt a little "buzzing" in his head. In the past, he only paid attention to training, running, running, breaking his legs, and only emphasized subjective initiative.
.
But the physical and visual factors are ignored.
This has led to the fact that many athletes in our country are not training hard, but lack nutrition and have ruined themselves.
Once these are made up, then it is time to compete for subjective initiative. It is only a matter of time before we become the dominant player in Olympic gold medals and let the United States bow to its total number of medals.
"Yes. Exercise, eat, rest, and practice, no one should be missing. Each of them has scientific principles and scientific emphasis." Su Shen put down the wooden stick and looked at the rest of the sports school who were still in the traditional mode. "The more you practice, the more you practice."
The thinner you get, the more you train, the more injuries you get." He pressed his tongue against the edge of his mouth on the right side and said, "Protein is just one aspect. In fact, this aspect is a whole science called sports nutrition."
"For example, crudely processed high-fiber carbohydrates are used to prepare the body for continuous energy supply, such as high-quality protein, which provides basic ingredients for body repair and recovery, such as healthy fats, which can reduce inflammation in the body and nourish the brain, such as vegetables and
Fruits are the basis for providing dietary fiber, vitamins, minerals, etc., which can help the body repair and provide antioxidants needed for immune function." When Su Shen said this, Zhao Haohuan could not keep up at all.
, he understood why Zhou Bing said that Su Shen was a two-way genius with "physical talent" and "brain talent".
I also understand why Ningdebao often consults and discusses training issues and training details with Su Shen.
that's all.
Hong Kong is true.
Who in the country can tell so clearly now?
This is simply a real knowledge.
The scariest thing is...
Surprisingly, none of the top athletes in the country have this knowledge or awareness.
"Xiao Tian, now I know why you were able to recover me so quickly." Zhao Haohuan suddenly said to Su Shen:
"Because you have this science in your head."
"You are the 'scientist' of sports."
Su Shen was stunned, "A 'scientist' in sports"? Well, if you put it in this era.
There is nothing wrong with what I say.
Don't talk about China.
After reopening, the only person in the world who can integrate these things together is myself.
"By the way, Xiao Tian, I have another question about the crank start. Can you help me analyze whether my idea makes sense..."
This is one of the daily routines of the small team at Xiangshan Sports School.
It will also be part of the training routine for the provincial team and even the national team for a long time to come.
PS: The source of this wave of literature is the "International Journal of Sports Nutrition and Exercise Metabolism", and nutritionist Kathleen Laquale's "Consumer Reports" in July 2010. It is relatively new, I hope everyone
like.
Okay, come home from work, the working dog begins to transform into a coding dog~First come~Chapter 3~~~There will be 4 more chapters at 12 o'clock~~~
I won’t say anything anymore. Guaranteed 7 updates~flooded seven armies~~~