Nutritional supply adapted to the exercise load Sports training is always in the cycle of exertion (training) – nutritional supplementation (diet and nutrition) – rest (sleep) – recovery. Proper nutrition is a critical part of this cycle. Sports training exceeds the normal human movement, which can easily cause the lack of some nutrients in the human body, and thus lead to changes in the psychological, physiological, functional and competitive status of athletes, affecting the timely recovery from fatigue. With the gradual deepening of sports science research, people gradually realize that high performance nutritional supplements have a great impact on fatigue, and the research of sports nutritional supplements also has a qualitative development. The efficacy of sports nutritional supplements is multifaceted, which can not only target to replenish the nutrients consumed by athletes due to strenuous exercise, but also accelerate the metabolic rate of the body, speed up the removal of the end products of exercise metabolism, promote the recovery of energy substances in the body, enhance the immunity of the body, stabilize the internal environment, regulate the functions of various organs and systems, and improve the overall athletic ability and other effects. Through nutritional supplements, the athletes can achieve a new balance on the basis of a new adaptation to the low function and disorder caused by heavy exercise, which is called training-recovery-training-re-recovery. The new recovery is, on the whole, higher than the previous starting level and improves the recovery from fatigue. The process of sports training is a process of establishing from equilibrium – imbalance – new equilibrium. The role of nutritional supplements is to promote the body to return from imbalance to equilibrium and produce a new, higher level of equilibrium, and the athletes’ athletic ability will reach a higher level accordingly. High-quality training depends on high-quality recovery, and taking nutritional supplements is one of the most direct and important ways to recover. 1, sugar supplementation sugar is the main energy substance to maintain the body’s athletic ability, and has a great impact on the rate of ATP synthesis. Sugar can be decomposed for energy when oxygen supply is sufficient or insufficient, and the conversion or discharge of sugar metabolism breakdown products is easier than other types of energy substances during exercise, with fast utilization rate and high consumption, which is also the best energy substance. Therefore, sugar supplementation is the most commonly used nutritional supplement. Sugar supplementation has the function of enhancing immunity, and recent studies suggest that sugar supplementation keeps blood glucose concentration, which is conducive to reducing stress hormones, stabilizing immune function, and avoiding the occurrence of diseases in athletes during heavy exercise; sugar supplementation is an important method to prevent central fatigue, as sugar is the only energy substance for human brain, and a decrease in blood glucose level will cause the brain to have insufficient energy supply and central fatigue. Long-term endurance and ball games are suitable for sugar supplementation, sugar supplementation before exercise is to increase the body’s muscle glycogen content and blood glucose concentration, generally using a modified method of glycogen supplementation; sugar supplementation during exercise to improve blood glucose levels and reduce muscle glycogen loss, thereby extending the exercise time, usually supplemented with sugar-sweetened beverages at intervals, the amount should not be too large, or oral glucose two hours before exercise, master the time to take sugar, to prevent insulin reactions; prevent insulin reactions. After exercise, sugar is supplemented to speed up the recovery of muscle glycogen. 6 hours after exercise, the glycogen synthase content in the muscle is high, so the earlier the sugar supplementation time, the better. Regarding the type of sugar supplementation, glucose and fructose are commonly used, while fructose mainly increases liver glycogen reserve and glucose mainly increases muscle glycogen content. Amino acids are mostly found in skeletal muscles, and there are many different kinds of amino acids in the body, which are important for muscle development and function, and also have a great impact on exercise capacity. When exercising for a long time, amino acid is one of the main energy supplying substances, and it is supplied through the process of glucose-alanine cycle; amino acid in plasma can enter the brain through the blood-brain barrier, therefore, it has certain influence on the nervous system, especially tryptophan, which is an important sign of central fatigue. The main nutritional supplements are: branched-chain amino acids, glutamine, taurine, arginine and ornithine. Studies have shown that oral administration of branched-chain amino acids has a certain effect on the central nervous system and can compete with tryptophan to enter the brain, which has the function of preventing central fatigue. Foreign research reports: glutamine is an important fuel for some cells of the immune system, is an important substance to regulate muscle protein synthesis and increase the body’s immunity, therefore, it is believed that during heavy exercise, 2g of glutamine can be taken orally every day to meet the needs of the body. 3, maintain the stability of the internal environment of nutritional supplements The internal environment is the liquid environment in which the cells live, and is the bridge between the cells in the body and the external environment for material exchange. Maintain the stability of the internal environment in order to maintain the normal excitability of the cells and the normal functional activities of the organs. During strenuous exercise, disturbance of water and salt metabolism, change of plasma osmolality and loss of vitamins and trace elements lead to destabilization of the internal environment and delay in recovery from fatigue. Therefore, to maintain the stability of the internal environment, on the one hand, before, during and after exercise, we should reasonably replenish body fluids to prevent dehydration during exercise, increase body temperature, delay fatigue or reduce its degree to speed up recovery, on the other hand, through nutritional supplements to eliminate the main metabolites in the body – lactic acid, to speed up the recovery from fatigue. 4, lactic acid removal The process of consuming energy materials during exercise inevitably leads to the accumulation of metabolites in the body, mainly lactic acid. Blood and skeletal muscle cells stored in the buffer material can not buffer the acidic products generated in the body during exercise, resulting in increased acidity in the blood and skeletal muscle cells, the output of muscle power decreased, and easily produce fatigue. These metabolic products, on the human physiology, biochemical processes have adverse effects, so that the exercise capacity is reduced, is also an important part of the study of sports nutrition. The main scavengers of lactic acid are bicarbonate of soda and sodium phosphate. Theoretically, it is believed that oral administration of sodium bicarbonate produces good results and improves the body’s ability to buffer acid and maintain exercise capacity for a longer period of time. The rationale is that alkaline substances can improve the body’s ability to resist lactic acid buildup during high-intensity exercise. It is believed that alkaline substances improve the exercise capacity of the body not because of their alkaline ions, but because of the sodium ion load, which affects the exercise capacity of the body by changing the volume in the blood vessels. Therefore, NaC1 supplementation has a similar effect. In sports where glycolysis is the main energy source, the effect of alkaline supplementation is obvious, that is, it is realistic in sports where lactic acid accumulation is present. Another way to remove lactic acid is to use traditional Chinese medicine to speed up the removal of lactic acid after exercise. According to Jin et al, a combination of ginseng, maitake, schisandra, angelica, jujube, and honey has been shown to accelerate the clearance of lactic acid after exercise, increase the activity of lactate dehydrogenase, increase hemoglobin content, and improve exercise endurance. Single herbs such as Rhodiola Rosea, Rhizoma Polygonati and Ginseng can significantly increase the duration of work, improve work efficiency and are also good tonic for lactic acid removal.