Do you know how outdoor sports supplement nutrition in cold winter?

Do you know how outdoor sports supplement nutrition in cold winter? Although the body function is rhythmic, it is not that you do not participate in sports. On the contrary, due to the cold weather, blood circulation slows down and body function slows down. Not exercising can only make the function more inert.

In winter, because of less exercise and less basal metabolism, the body is more likely to increase body fat and fat, which reduces people's exercise ability. This vicious circle will bring you unprecedented diseases. Winter is usually the season when various diseases break out, which is related to reducing participation in sports. In winter, there is a big difference between human body temperature and outside temperature. When the temperature is low, people's plasticity increases. To exercise, you need to heat for a long time, slightly reduce the compressive strength of exercise, and your body will cool out.

In terms of configuration, the winter sports meeting has better regulations than spring and summer, and it is necessary to prevent the body from being too cold or too hot. Different levels of clothing are very important for outdoor sports in winter. People will feel a little cold when they just go out, but when the body heats up rapidly after gradual exercise, they must be able to take off their clothes and pants easily and take them away easily, for example, "you can tie them around your waist." In addition, it is also a very good choice to wear shorts, miniskirts, vests and other upper body clothes on the close-fitting clothes, which can not only maintain natural ventilation, but also keep the temperature of key components.

The natural environment temperature is low and dry in winter. To participate in outdoor sports and cultural activities, in addition to paying attention to warm-up exercise before exercise and safety protection during exercise, effective nutritional supplement is conducive to eliminating fatigue and restoring physical fitness to prevent potential dehydration, and pay attention to supplementing water: in winter sports, besides ensuring heat balance, blood balance is also needed. Usually, when exercising outdoors, the basal metabolism increases, and the corresponding body water consumption also increases; Stress response in cold season usually leads to excessive urine and increases the body's use of water.

In the ultra-low temperature natural environment, the lack of water for drying and inhalation also increases, while in winter, it is easy to cause the inhibition of dry mouth nerve center, reduce the intake flow of water, and also cause obvious dehydration during exercise in winter. Therefore, in order to maintain a stable competitive ability, especially during exercise, maintain a stable hydration. Following the standards of small meals and active hydration and moisturizing, it is usually recommended to infuse 300 ~ 500ml； two hours before exercise; During exercise, a small amount of multi-meal method is used to replenish water and moisturize, and 15~20 minutes is infused 120~250mL.

In the natural environment of ultra-low temperature in winter, the metabolic rate of the body should also be improved accordingly. During this period of exercise, we must attach great importance to the supplement of kinetic energy. Pay attention to the supplement of calorie food. It is best to choose foods containing sugar and carbohydrates when exercising. For example, pay attention to the choice of cereals and sweet potatoes for three meals a day, and also pay attention to the choice of fresh fruits with enough sugar content. Before exercise or competition, it is suggested that the diet should be high in sugar, high in calories and low in fat, such as sliced bread with apple sauce or honey water, fresh noodles and white rice, low-fat milk and rich B vitamins, and sugar can be supplemented according to sports drinks. At the level of glycogen supplementation, you can also choose foods that are convenient to take, such as protein bars, desserts with high sugar and high calories, or fresh fruits.