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Top 8 most effective campaign a healing cuisine
　　Nutrients for sports and fitness program has played a major role. Whether you’re at the gym, arena, or in the home or in Office, the food you eat determines your performance. Mix of food will be better exercise effects. Here are some mix of diet and exercise tips.
　　1, key of carbohydrates.
　　Carbohydrates are the body preparing the preferred fuel source for physical activity, as well as essential part of the athlete’s training plan. Bread, rice, cereals, pasta, fruit and vegetables provides high energy fuel for muscles, you can speed up muscle after exercise fuels restocking. If you eat enough carbohydrate, you’ll fatigue more easily. How much carbohydrate is needed, depending on the individual’s training and personal requirements. Training is a large amount of players, need of carbohydrate per kilogram of body weight of 6 grams per day to 10 grams. For example, if the weight is 60 kilograms of athletes training on 2-4 hours a day, he takes approximately 360 g to 600 g of carbohydrates per day.
　　2, efficient water drinks.
　　To get good exercise results, essential to drink. During periods of high intensity activity, body fluid reduction increases the possibility of heat cramps, heat exhaustion or heat stroke. Before, during and after exercise to drink, and use it as part of an exercise plan. To acquire habits of drinking, even without exercise of the day as well. Water, sports drinks, fruit and vegetable juice or mineral water are good choices. Recommendations in the exercise, drinking cold water or sports drinks during training and competition. Dehydrated alcohol and caffeine can cause the human body, which is not really supplement water beverage. 2 hours before exercise have 400 ml and 600 ml drink, during exercise every 15 minutes to 20 minutes to drink 150 ml 350 ml.
　　3, arrange catering.
　　If you’re about to take the race or any other race, and should be two or three hours before the game, to a low-fat, high carbohydrate meals. Eat what you are familiar with, yet easy to digest food. Fruit, yogurt, hard bread, or a bowl of cereal is a good choice. If you have food in the stomach during the campaign, modification of blood from the digestive tract that flow to the exercising muscles, causing stomach spasms and a sense of stagnation. If you exercise on an empty stomach in the morning, would have reserves sufficient energy to sustain the day before 60 minutes to 90 minutes of exercise. If you feel inconvenient to exercise early in the morning before breakfast, before you can go to bed the night before, some carbohydrate-rich snacks. If you later in the day exercise and meal more than 4 hours on, you should start 45 minutes to 60 minutes before exercise snack. Your food choices and preferences may vary, depending on your time, engage in sports and exercise intensity of your workout. You will soon know which food combination is best for you.
　　4, prepared for the race added carbohydrates.
　　Added carbohydrates for marathon, Triathlon long distance bicycle race game or athlete. If the match is for less than 90 minutes without interruption, the ordinary high-carbohydrate diet is enough. Carbohydrate supplementation needs three or four days before the game, slightly reduce the amount of training, and during that time, to increase the percentage of carbohydrates to 70% per cent of the total calories.

　　5, supplementary and recovery.
　　After training, supplementary glycogen in the muscles is important. Should exercise within 30 minutes after eating diet rich in carbohydrates or sweets. At this time, human muscle most easily absorbed carbohydrate intake. If you want to take part in the two or more times in a day activity, then within 1 hour to 4 hours of high intensity exercise to eat foods rich in carbohydrates is especially important. Like hard bread, fruit, cereal food easy to eat. If you no appetite for non-liquid foods, juices and sports drinks are ideal sources of carbohydrate supplementation immediately after exercise. They also help you add water.
　　6, losses of sodium and potassium supplementation.
　　Exercise during the loss of these two elements can be added by food. Should have some potassium-rich fruits and vegetables, such as bananas, oranges, melons, and tomatoes. Add some salt to the diet after the exercise, you can add sodium losses due to sweating.
　　7, vitamins, and minerals.
　　Physical activity could increase the body’s need for certain vitamins and minerals. However, if you eat enough calories, meet the requirements of physical activity and nutrition food calories come from, then I am afraid that does not need to take any supplements. Nutritional supplements cannot provide you with extra energy, unless you are a lack of certain nutrients in the first place.
　　8, does not need more protein.
　　Proteins are very important, because they help build and repair body tissues and muscles. Many players believe: because the muscle is made up of proteins, so the ingestion of large amounts of protein foods will help to strengthen the muscles. But that is not the case. Training is the most effective way to stimulate muscle growth, rather than protein supplements. Athlete’s need for protein does have relatively large, but this can be accomplished by careful planning, match the reasonable diet to meet. The best way is to get enough food to enhance muscle, to supplement the energy cost of the day. For endurance athletes, recommended daily intake of protein per kilogram of body weight 1.2 g and 1.4 g, and for the acceptance of resistance exercise and strength training athletes, daily to 1.7 grams per kg body weight may be as high as 1.6 grams.