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足球运动前后的饮食安排
2016-03-29 15:32:41 作者：hsx 阅读数: 我要发言(0) 收藏本文

劲爆体育：足球项目运动程度比较激烈，所以在进行足球运动的时候即要保证身体有足够的能量支撑体能，进行运动，也要保证体能不能有较多的食物而影响到身体的运动和健康。在下面的文章中我就向大家介绍一下，一次正常足球比赛应该安排的饮食程序，希望对大家有所帮助。

一、运动前的的营养补充

　　因为在运动中要消耗大量的能量，所以运动员在运动前要摄入一些蛋白质和碳水化合物以保证运动时所需要的激素水平，摄入能量的时间一般要保证在进行运动前的30-40分钟，摄入的热量大概100卡左右就可以了，也就是大概两碗米饭的食量，当然现在超市的好多产品说明上都会对产品的热量进行明确的标注，您只需简单的计算一下量就可以了。

二、运动后立即的补充营养

　　足球比赛后身体会流失大量的能量，这个时候及时的补充上一定的能量，对运动后的体能恢复和身体都是很有帮助的做法，在一场比赛后一般也要补充大约100卡的热量，这100卡是热量可以使身体内的胰岛素和胰高血糖素保持平衡状态，从而保持生长素的最大释放。

三、运动后的正餐

　　在足球比赛完后两小时就可以进食正餐了，正餐具体没有食物种类的要求，这时的身体对营养的吸收能力很强，如果想保持良好的体能可以多食用一些牛肉和虾类等多蛋白质的食物和一些绿叶的青菜。

Football sports level is more intense, so in football is to ensure that the body has enough energy to support physical exercise, also want to ensure physical fitness can not have more food and the influence to the movements of the body and health. In the following article I would like to introduce you to a normal football match should be arranged in the diet program, we want to help.

Nutrition supplement before exercise

Because in the movement to consume a lot of energy, so the players in front of the movement to intake of protein and carbohydrates in order to ensure the hormone level, intake energy generally to ensure in the 30-40 minutes before the exercise, caloric intake probably about 100 cards can, is about two bowls of rice food, of course, now supermarket of a lot of products that will clearly marked on the product of the heat, you only need a simple calculation.

Two, immediately after the exercise of supplementary nutrition

The football match after the body will lose a large amount of energy, this time timely supplement energy, recovery of sports fitness and body are very help, after the game to add about 100 calories, this 100 card is heat can make the body's insulin and glucagon element to maintain the state of equilibrium, in order to keep the auxin maximum release.

Three, after the exercise of dinner

In two hours after the football match will be able to eat dinner, dinner no specific kinds of food requirements, then the body of nutrition absorption ability is very strong, if want to maintain good physical fitness can eat some beef, shrimp and so on many protein food and some leafy green vegetables.

文章关键词：积分联赛业余足球业余球员业余球队街头足球劲爆体育

足球运动前后的饮食安排
2016-03-29 15:32:41 作者：hsx 阅读数: 我要发言(0) 收藏本文

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足球运动前后的饮食安排 2016-03-29 15:32:41 作者：hsx 阅读数: 我要发言(0) 收藏本文

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足球运动前后的饮食安排
2016-03-29 15:32:41 作者：hsx 阅读数: 我要发言(0) 收藏本文