Track and field is one of the oldest sports events and the foundation of all sports. It can comprehensively and effectively develop people's physical fitness and sports skills, and is very good for the development of other sports technologies and the improvement of performance. promotion effect. Therefore, various sports use track and field as a training method to develop physical fitness. There are many events in track and field, including walking, running, jumping, throwing and all-around sports consisting of some events, totaling more than 40 items. With the development of modern sports, the level of track and field competition is rapidly improving, international competition is becoming increasingly fierce, and the requirements for athletes' physical strength and fitness are also getting higher and higher. Training without scientific guidance and training without nutritional assistance is no longer enough. To ensure that athletes obtain ideal training results and win in competitions, the training of track and field athletes must adapt to the development of modern sports science, focusing on scientific training methods while strengthening nutritional supplements. Here I would like to briefly introduce the protein needs of track and field athletes and the application of protein powder supplements in various track and field events, hoping to provide some help to athletes participating in track and field events.
Due to the different characteristics of each event, track and field sports require different physical fitness requirements. For example, sprinting, hurdles and other events require higher speed quality, middle and long-distance running and other events require higher speed and endurance quality, and throwing, jumping and other events require higher speed and endurance quality. Strength quality requirements are relatively high and require good explosive power, while marathon, all-around and other events require higher endurance quality. But generally speaking, track and field athletes need comprehensive physical fitness including strength, speed, endurance, agility, flexibility, etc. Therefore, track and field athletes should also pay attention to taking in a comprehensive and balanced nutritional supplement. Nutrition, on this basis, making some appropriate changes according to the characteristics of different events can ensure the recovery of athletes after exercise, maintain sufficient physical fitness and good competitive status.
Among the various qualities of track and field athletes, strength quality is the basis of all qualities. Therefore, it is necessary to promote the development of athletes' strength quality from all aspects. In addition to strengthening strength training, it is necessary to strengthen protein supplementation. Protein is the main component of cells and the material basis of life. It is responsible for the growth and development of the human body.All life activities are inseparable from protein. Protein is also the main component of muscles. It plays an important role in the generation, metabolism and maintenance of muscles. It is the raw material for maintaining tissue repair and regeneration. Therefore, only with an adequate supply of protein can the bones be strong, the muscles developed, and the strength and quality improved. When supplementing protein, attention should be paid to combining it with strength training. The growth of muscle and strength must rely on long-term hard training and excessive recovery after fatigue to achieve the purpose of growing muscle and strength. Practice has also proved that simply supplementing too much protein will not lead to the loss of muscle and strength. Failure to pay attention to strength training cannot promote muscle fiber thickening. When supplementing protein, you should also pay attention to the amount. It does not mean that the more you supplement, the better. The process of protein metabolism must be detoxified through the liver and kidneys. Excessive protein intake will increase the burden on the liver and kidneys; at the same time, due to the human body’s The internal environment is neutral to alkaline. Excessive protein will cause acidification and dehydration of body fluids, causing fatigue to occur early. Not only will it not enhance exercise ability, but it will reduce exercise ability, so the amount of protein supplementation must be appropriately controlled.
The protein intake of the general population must be no less than 0.8 g/kg of body weight per person per day to maintain the body's basic life activities. Since track and field athletes participate in intensive sports training, their protein requirements are much greater than those of the general population, and they need to supplement 1.2 g/kg of body weight per day. ~2.0g/kg body weight, there are certain differences among athletes in different sports. Protein can be obtained from the diet. Foods containing more protein include various meats, eggs, fish, and legumes. However, when a large amount of protein is consumed through the diet, a large amount of fat is often introduced. For example, the Chinese I am used to eating pork, but the fat content of fat and lean pork is more than 1/3, and the fat content of pure lean meat is also more than 6%. Since excessive fat intake will lead to an increase in body fat and a decrease in exercise capacity, in this case, attention should be paid to consuming more high-quality protein. In addition to increasing the intake of high-quality protein in the diet (eat more fish, shrimp, lean beef , lean mutton, etc.), you should also pay attention to supplementing protein powder. The whey protein in protein powder is currently internationally recognized as a high-quality protein and is the first choice for protein supplementation. It has a high effective utilization rate, a relatively low lactose content, and is quickly absorbed after hydrolysis. It can provide a large amount of essential amino acids, which is beneficial to muscle growth. and increase in strength, therefore track and field athletes should appropriately supplement some protein powder to meet the needs of strength and muscle growth.
Different sports have different requirements for protein due to different sports characteristics, so it is necessary to treat them differently. The biggest feature of energy metabolism in strength events (such as throwing, jumping, etc.) is that the athlete's protein metabolism is faster. At the same time, training requires greater strength and neuromuscular coordination, high exercise intensity, severe hypoxia, and intermissions. Due to the need for protein growth and strength growth in skeletal muscle, the nutritional requirements for protein are relatively high, and its supply must account for 15% or more of the total calories (2 grams or more per kilogram of body weight). Therefore, after strength training, more protein-containing substances should be added to the diet. It is required that high-quality protein should account for at least 1% of the total protein.One-third of white matter to ensure that the body has sufficient supply for protein synthesis and to eliminate physical fatigue after strength training. Since it is difficult to meet the body's needs by simply supplementing protein through diet, it is necessary to supplement high-quality protein such as protein powder.
The biggest feature of energy metabolism in speed events (sprinting, hurdles, etc.) is that the energy metabolism rate is high, and there is a high degree of hypoxia during exercise. The energy source during exercise mainly relies on the high-energy phosphate system and anaerobic glycolysis for energy, which is generated in the body in a short period of time. A large amount of acidic metabolites can easily cause lactic acid accumulation. Due to the intense contraction of muscles and the high intensity of nerve activity, protein-rich foods should also be provided. The protein requirements are not much different from those of strength sports. In particular, attention should be paid to the appropriate supplement of high-quality protein, such as whey protein.
The biggest feature of energy metabolism in endurance events (such as long-distance running, marathon, all-around, etc.) is that the energy consumption per unit time is not large, but the total energy consumption of the body is very large when completing the total amount of exercise. The exercise lasts for a long time without interruption. Substance metabolism is mainly based on aerobic oxidation, which consumes a large amount of glycogen, which can easily lead to fatigue of the central nervous system. Athletes in endurance sports consume a lot of total energy and consume a lot of various nutrients in the body, including protein. Therefore, sufficient protein should be supplied to supplement the body's consumption during exercise, and its heat supply should reach the total heat 12% to 14% (1.6 to 2.0 grams per kilogram of body weight). In addition, in order to ensure that the hemoglobin concentration in the body is maintained at a high level, additional high-quality iron and high-quality protein are required, so protein powder supplementation is also very necessary.
There is currently a popular formula in the world: hard training + recovery = success, which shows that recovery and training are both important factors for success. Training without fatigue is ineffective training. Similarly, training with only fatigue without recovery will not achieve good training results. At present, outstanding athletes at home and abroad are making full use of all conditions to accelerate the recovery process. It can be seen that investment in nutrition and recovery measures is investment in training. Due to the characteristics of the event and the large consumption of energy substances during exercise, track and field athletes have a huge demand for protein. As a high-quality protein, protein powder plays a decisive role in the protein supplementation process of track and field athletes. Only by making full use of it Protein powder can play a good supplementary role in the recovery process, achieve muscle and strength growth, and improve sports performance.
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