Due to the hunger that occurs after a large amount of exercise, many athletes are only satisfied with the stomach and abdomen and do not pay attention to the energy supplement in the body, resulting in the incidence of athletes with hyperlipidemia nearly twice that of ordinary people.
Therefore, about the nutrition for table tennis players, we must first strengthen the education of the dietary habits of athletes and coaches, and develop good habits of scientific diet.
Table of Contents
6 Nutrition For Table Tennis Players and Tips:
1 Carbohydrate:
Blood sugar is the energy supply material for brain activity. To maintain normal blood sugar levels, young athletes should eat a diet containing 50% to 70% of total calories.
According to the results of the questionnaire, the carbohydrate energy supply ratio of the players was lower than the recommended value, ranging from 44.16 to 46.95%.
2 Fat:
During light to moderate exercise, fat provides about 50% of the energy needs. However, the proportion of fat in the diet is too high, which is not good for exercise. Therefore, it is appropriate that dietary fat accounts for 25% to 30% of the total calories.
3 Protein:
In addition, amino acids can also provide 5% to 10% of the energy consumed by muscles during exercise, and there is a dynamic balance between the synthesis and decomposition of protein in the body.
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Protein is an indispensable energy source for the physical growth of young athletes, but it is not the main energy material for the development of adolescents, so it is not appropriate to consume too much.
The survey shows that the protein intake is basically reasonable, and only the protein intake of individual team members is close to the recommended upper limit of 20%.
4 Vitamins: Nutrition for table tennis players:
Vitamins for teenagers shipped mobilization is very important, lack of the vitamin can lead to decreased exercise capacity, and the body has a higher saturation of vitamin is closely associated with a higher exercise capacity.
Vitamins are stored in a small amount in the human body and must be taken from food frequently. Generally, the vitamin requirement of young athletes is twice as high as that of adults.
According to the questionnaire, the team members had insufficient intake of water-soluble vitamins such as retina(l, B vitamins, and vitamin C.
- Insufficient vitamin intake:
Table tennis players’ eyesight activities are tight during training, and adequate vitamin A supply should be ensured.
Daily intake should reach 6000IU (International Units), most of which should come from animal foods such as liver, cod liver oil, whole milk, etc. Or eat some colored vegetables that contain more β- carotene, such as carrots, vegetables, spinach, etc.
During the training process, table tennis players have nervous activities and changeable movements. They have high requirements for coordination, speed, and skills.
Their dietary nutrition requirements are as follows: food should provide sufficient protein, of which high-quality protein should account for at least 1 /3 or more; foods rich in B vitamins, calcium, phosphorus, and other nutrients should also be included.
Vitamin B1 is more common in whole grains, lean meat, offal, peanuts, walnuts, sesame, soy products, and other foods.
The main sources of vitamin B2 intake are lean meat, liver, egg yolk, brown rice, and green leafy vegetables (such as potherb mustard, rape, spinach, green garlic, etc.).
5 Inorganic salt:
The daily mineral excretion of young athletes should be supplemented from food to maintain the dynamic balance in the body.
From the survey results, most of the players have insufficient intake of iron and zinc. In addition, half of the players have insufficient potassium intake. Insufficient potassium and calcium intake can easily cause muscle cramps during exercise.
In addition, most of the training and competitions of table tennis are held indoors, and athletes do not have enough time to receive sunlight.
Therefore, young table tennis players should inject more vitamin D supplements. If it is lacking in the diet, you can choose some nutritional preparations, or increase the time of outdoor training.
Countermeasures for insufficient intake of inorganic salts:
Table Tennis Athlete zinc is very important, zinc involved in intellectual development;
- Increase muscle mass in motion,
- Low serum testosterone and zinc deficiency correlated;
- Zinc can also prevent an increase in free radicals and reduce damage to cells, Plays the role of antioxidant;
in addition, supplementing iron and zinc can increase hemoglobin and red blood cell count,
- Because zinc plays a role in blood production, it can prevent anemia. Meat in the diet of fish, poultry class can provide sufficient zinc, in particular, is the most abundant oyster zinc.
- For young athletes, iron is closely related to the production of hemoglobin, and iron deficiency can accelerate the occurrence of sports hemoglobin.
Insufficient potassium and calcium intake can easily cause muscle cramps during exercise. The supplement of iron, potassium, and calcium should be achieved through a balanced diet.
In your daily diet, you should not be picky or partial, especially paying attention to the intake of various vegetables and grains. Diet should pay attention to add strong foods containing iron, protein, vitamin C, vitamin B12, folic acid supplements, fully guaranteed daily intake of the hematopoietic substance.
These foods include animal liver and blood, milk, egg yolk, soy products, green vegetables, kelp, seaweed, black fungus, etc.
6 Water:
The survey results showed that most of the team members have sufficient knowledge about water supplementation, but they do not know enough about how to supplement water and the types of supplementary fluids.
Most of the team members think that supplementing some juice or cola and other drinks during the training interval has a good effect; most of the team members do not know what sports drinks are.
- Water supplement:
For this reason, young athletes should not only drink suitable beverages in the right amount many times during exercise but also supplement hypotonic beverages after training to facilitate physical recovery.
Sports drinks are functional drinks that contain a certain concentration of sugar ( about 8% ), protein, and inorganic salts, and do not contain caffeine and carbonic acid.
Drinking a lot of plain water will cause blood dilution so that more water is lost in sweat.
Food Arrangement:
The results of the survey showed that 85% of the team members had low-quality breakfast and did not meet the recommended breakfast intake for teenagers. More food was arranged for dinner, which exceeded the recommended intake.
Reasonable meal allocation:
During training, athletes must adhere to the basic principles of diverse, comprehensive, and appropriate meals. According to the ” pyramid ” food structure, adhere to 4 more: staple food, vegetables, fruits, dairy products (or soy products) more; 3 less: less fat, meat, and fried foods.
Appropriate intake of protein ( 12% to 15% of heat energy supply ).
Reduce fat intake by controlling cooking oil and choosing low-fat meats (the proportion of heat energy supply accounts for 25% to 30% ); eat more fruits and vegetables to increase the intake of vitamins and dietary fiber.
Reasonable meal system:
Pay attention to breakfast and additional meals during training.
Most athletes train in the morning, so pay special attention to breakfast.
In a survey of table tennis team found that many athletes ignore the existence breakfast, causing very serious and asked the question, is the lack of supply of energy throughout the day, often to more than half the time in the morning’s training session, the players have dizziness Dizziness, nausea, and other phenomena.
The interval between meals should not be too long or too short. Since the generally mixed diet takes 4 to 5 hours, the interval between three meals is 4 to 5 hours.
Pay attention to the distribution of three meals a day. Usual breakfast energy intake should be accounted for the total energy of the day25 ~ 30%, accounting for lunch40%, dinner accounted for 30 ~ 35%.
Summary:
In short, reasonable dietary and nutrition for table tennis players is an important measure to maintain the physical and mental health of table tennis players and extend their sports life.
Especially young athletes are in the growth stage of physical development, and more attention should be paid to nutritional supplements to ensure their physical and mental health.
Based on healthy growth, better improve training and competition performance.