◆ protein can prevent the occurrence of central fatigue.
At the same time, we should choose high-quality protein as much as possible, and pay attention to the diversified intake of protein.
Amino acids synthesize all kinds of proteins necessary for human weaving according to different types, quantities and combinations.
What is high-quality protein? Protein cannot be absorbed by the human body.
Human protein is composed of 20 kinds of amino acids.
The closer the amino acid pattern of food protein is to the amino acid pattern of human protein, and the more complete the nine essential amino acids, the easier this protein will be absorbed and utilized by the human body.
The phenomenon of hitting the wall in marathon race is not only related to glycogen depletion, but also related to a series of complex mechanisms such as central fatigue.
The important role of protein for runners ◆ increase the synthesis of muscle protein, increase muscle strength and help to improve running power.
Every time the foot touches the ground during running, muscle cells will be damaged, and at this time, the cells in the body need nutrition to adapt and repair these consumption and losses.
Skin, internal organs, blood, muscle and other human tissues are composed of proteins.
Without protein, there is no life.
The main body of energy supply is sugar and fat, but in ultra long-time sports such as marathon, protein can also provide some calories.
Therefore, the “quality” of protein depends on the “amino acid balance”.
● the food is diversified, and the high-quality protein food complements each other.
How should runners choose high-quality protein? The composition of essential amino acids in different food proteins is different.
Protein can repair and renew the muscle tissue and make the muscle stronger.
Of the 20 amino acids, 9 cannot be synthesized by the human body and must be taken from food.
In this sense, sugar supplementation and protein intake before the race are very important.
These 9 amino acids are collectively referred to as “essential amino acids”.
Runners must pay attention to protein intake.
It must be decomposed into smaller amino acids before it can be absorbed by the human body, and then re synthesize various proteins for different human tissues.
● soybean milk, tofu, dried tofu and other bean products.
For the selection of high-quality protein, you can refer to the following points: ● it is preferred to recommend meat food rich in high-quality protein, fish and shrimp with low fat and high protein, eggs rich in high-quality protein, peeled lean meat, etc.
Source: run..
◆ after a long period of strenuous exercise, the muscle will be slightly damaged, so there will be muscle soreness within a few days after strenuous exercise.
In fact, protein is very important for supplement after exercise.
The importance of protein to the human body.
After mixed consumption, when the human body reconstitutes tissue protein, they can learn from each other’s strengths to make up for their weaknesses, so as to improve its value.
This kind of food is high-quality protein.
After exercise, the body will lose some water and electrolytes due to the discharge of sweat, and also consume some water and electrolytes through muscle and liver glycogen.
◆ protein is generally not the main body of energy supply.
In a word, protein is very important for muscle tissue growth and repair and maintaining normal physiological function of human body.
Enzymes necessary for metabolism, neurotransmitters of various signals transmitted in the brain, and immune substances to resist diseases are also composed of proteins.
Some runners are easy to catch a cold after running, which is related to insufficient protein intake.
The most abundant substance in the human body is protein except water.
The importance of water to the human body is self-evident, but protein, as one of the important components of the seven nutrients, is often ignored.
At this time, you should eat protein or water, and the sooner the better.
◆ protein is very important for maintaining normal immunity.