Look here, Universiade! It turns out that Taekwondo players eat this before competitions

If baseball is Taiwan's national sport, then it is not an exaggeration to call "Taekwondo" Taiwan's "national boxing". In the past Olympic Games, Taekwondo has won a total of 17 medals for Taiwan. If the Chinese people could get a glimpse of the sports nutrition needs of Taekwondo players, in addition to applauding them, they should also pay infinite respect to their persistence in diet.

In Taekwondo, a game of life and death is decided in 9 minutes - a short match time is the key to winning the victory over the goddess of victory. Because Taekwondo is based on weight classification, how to reduce unnecessary weight in the body is the stepping stone to meeting the goddess of victory.

The Olympic Games do not distinguish athletes based on height, but on weight. The distinction is as follows:

Magnitude distinction

The ratio of the three major nutrients before the game:

1. Sugar

Daily carbohydrate intake is 55-60% of total calories, which means about 10 g/kg body weight/day. It is recommended to use low glycemic index (low GI) foods during weekday competitions because they contain vitamins, fiber and other rich vitamins and minerals, but "not suitable for the eve of the competition."

Food recommendations: whole grains and root vegetables, multi-grain bread, and beans (not soybeans and their products).

2. Protein

Protein is an important source of tissue, body and muscle synthesis, and Taekwondo athletes should pay special attention to their intake. The dietary percentage can be as high as 1.8-2.5g/kg body weight/day to meet the body's needs for activity and injury. However, it should be noted that the more protein food you eat, the better . If you consume too high a proportion of protein in your diet, when it is digested and turned into amino acids, the excess amino acids in the body will cause hyperproteinemia in the blood, causing negative effects on the body. This will easily lead to liver dehydration, causing ammoniaemia and an increase in urea nitrogen in the blood, which will increase the pressure on the liver and kidneys, causing dehydration, etc.

3. Fat

It accounts for about 20-25% of the total daily calorie requirement. A more precise conversion method is 1.5g/kg of body weight per day . Too high a fat ratio can easily lead to excessive calorie intake, making it difficult to achieve the ideal weight goal; while too low a fat intake will reduce the secretion of hormones in the body, so you must be careful.

Pre-race diet

Compared with other sports, Taekwondo's diet before a game can only be described as "a real man can do what others cannot do." In order to meet the standard weight, athletes must adopt a special diet that is required for medical examinations and gastrointestinal surgeries - a "low-residue diet" - starting 2 to 3 days before the competition. The reason is to minimize unnecessary intestinal waste (that is, feces) and to weigh a lighter weight, which gives them a better chance of winning a medal.

Low-residue diet principles

In order to lose weight before weighing in for the competition, contestants usually use mild dehydration to reduce their weight. Therefore, after weighing in, they should pay special attention to energy and "sodium" replenishment to avoid problems such as muscle weakness or body weakness due to insufficient electrolytes in the body during the competition. In addition , in addition to choosing easily digestible food on the day of the competition, it is best to complete digestion in the stomach within 2 to 3 hours to avoid "blood competition" between the digestive system and the muscular system ; and avoid unnecessary discomfort, such as hunger, flatulence, and indigestion. The key is to choose a low-fat diet and be prepared to let the goddess of victory open her arms and embrace the contestants.

Finally, I wish every outstanding Taiwanese Taekwondo player to win a medal and be honored to win the championship.

This article comes from: Nutrition 123

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