1 , key carbohydrates
Carbohydrates are a preferred source of fuel for the body's physical activity and an integral part of the athlete's training program. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can speed up the re-stocking of muscle fuel after exercise.
If you don't get enough carbohydrates, you'll be more prone to fatigue. How much carbohydrate is needed, depending on the individual's training and personal requirements.
For athletes with a large amount of training, the amount of carbohydrates needed per day is 6 grams to 10 grams per kilogram of body weight. For example, if an athlete weighing 60 kg trains for 2 to 4 hours a day, he needs about 360 grams to 600 grams of carbohydrate per day.
2 , efficient hydrating drinks
To get good exercise, drinks are essential. During high-intensity activities, decreased fluidity in the body increases the likelihood of heat stroke, heat exhaustion, or heat stroke. Drink before, during, and after exercise and use this as part of your workout plan. It is necessary to develop a habit of drinking more drinks, even in days when you are not exercising.
Water, sports drinks, fruit, vegetable juices or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competitions.
Alcohol and caffeine can cause dehydration in the body, so it is not a beverage to replenish moisture. Drink 400 ml to 600 ml of beverage 2 hours before exercise, and 150 ml to 350 ml every 15 minutes to 20 minutes during exercise.
3 , arrange eating time
If you are about to participate in a running competition or other competition, you should have a low-fat, high-carbohydrate meal two or three hours before the game. Eat foods that you are familiar with and easy to digest. Fruit, yoghurt, bagels, or a bowl of cereal are good choices.
If you have food in your stomach during exercise, blood will flow from the digestive tract to the muscles in your workout, causing stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you need to have enough energy from the previous day to maintain your workout for 60 minutes to 90 minutes.
If you feel that it is not convenient to have breakfast before the morning exercise, you can come to the carbohydrate-rich snacks before going to bed the night before. If you exercise later in the day and have been away from the last meal for more than 4 hours, you should have some snacks 45 minutes to 60 minutes before starting the exercise.
Your food choices and preferences may vary, depending on the time you exercise, the exercise you perform, and the intensity of your exercise. You will soon know which food combinations are best for you.
One diet does not eat staple food, and the other three meals eat normally. As a result, women who do not eat staple foods are slower than those who eat normally. This is because people who do not eat staple foods do not consume normal carbohydrates. Her basal metabolic rate is low and fat consumption is slow. If you have food in your stomach during exercise, blood will flow from the digestive tract to exercise. The muscles in the body, which cause stomach cramps and stagflation.
If you feel that it is not convenient to have breakfast before the morning exercise, you can come to the carbohydrate-rich snacks before going to bed the night before. If you exercise later in the day and have been away from the last meal for more than 4 hours, you should have some snacks 45 minutes to 60 minutes before starting the exercise.
Your food choices and preferences may vary, depending on the time you exercise, the exercise you perform, and the intensity of your exercise. You will soon know which food combinations are best for you.
4 , prepare for the endurance race to add carbohydrates
Supplementing carbohydrates  Athletes who participate in marathons, triathlons or long distance cycling competitions. If the game lasts for less than 90 minutes without interruption, a normal high-carbohydrate diet is enough.
Replenishing carbohydrates requires a slight reduction in training volume three or four days before the game, and during this period, the proportion of carbohydrates is increased to 70% to 80% of total calories.
5 , supplement and recovery
After exercise, it is important to replenish glycogen in your muscles. Eat a carbohydrate-rich diet or snack within 30 minutes of your workout. At this time, human muscles are most easily absorbed by the intake of carbohydrates.
If you are going to participate in two or more activities in a single day, it is especially important to eat carbohydrate-rich foods within 1 to 4 hours of high-volume exercise.
Foods such as bagels, fruits, and cereals are easy to eat. If you have no appetite for non-liquid foods, juices and sports drinks are an ideal source of carbohydrates immediately after exercise. They also help you replenish moisture.
6 , supplemented with lost sodium and potassium
These two elements that are lost during exercise can be supplemented by food. You should eat fruits and vegetables rich in potassium, such as bananas, oranges, melons and tomatoes. After exercise, add some salt to your diet to replenish the sodium lost by sweating.
7 , vitamins and minerals
Physical activity may increase the body's need for certain vitamins and minerals. However, if you have enough calories to meet the physical activity requirements and the calories come from nutritious foods, you probably don't need to take any supplements. Nutritional supplements don't give you extra energy unless you lack a certain nutrient at first.
8 , no more protein is needed
Protein is important because it helps to strengthen and repair human tissues and muscles. Many athletes believe that because muscles are made up of proteins, ingesting large amounts of protein foods can help build muscle. but it is not the truth. The most effective way to stimulate muscle growth is training, not protein supplements.
Athletes do have a large need for protein, but this can be met by careful planning and a reasonable diet. The best way to build muscle is to get enough food to replenish the energy that day.
For endurance athletes, it is recommended that the protein intake per day is 1.2 grams to 1.4 grams per kilogram of body weight, and for athletes undergoing resistance training and strength training, it may be as high as 1.6 grams to 1.7 grams per kilogram of body weight per day.
A Coating Thickness Gauge (also referred to as a paint meter) is used to measure dry film thickness. Dry film thickness is probably the most critical measurement in the coatings industry because of its impact on the coating process, quality and cost. Dry film thickness measurements can be used to evaluate a coating`s expected life, the product`s appearance and performance, and ensure compliance with a host of International Standards.
A coating Thickness Gauge is an essential quality assurance tool when anodizing, galvanizing and applying zinc coating to metallic surfaces. A coating thickness gauge also is used to measure body paint thickness and uniformity on pre-owned cars, revealing repainted spots, identifying hidden damages and exposing undisclosed accidents.
Calibration is the process whereby manufacturers of a coating thickness gauge sets-up, during manufacture, to ensure that the gauge meets the required accuracy specification. The procedure normally requires the coating thickness gauge to be set to known values of thickness and checked on intermediate thickness values. In modern electronic instruments the values at key points across the coating thickness range are stored as reference points in the memory of the gauge.Calibration of coating thickness gauges will be affected by the type of material, the shape and the surface finish of the metal substrate to be tested. For example the magnetic properties of steel alloys vary and the conductivity of different aluminium alloys and different non-ferrous metals, copper, brass, stainless steel etc. also vary. These variations can affect the linearity of a coating thickness gauge. This means that a gauge set-up on mild steel for example will read a different value for the same thickness coating on high carbon steel. Similar linearity effects are seen on thin or curved substrates and particularly on profiled substrates such as blast cleaned steel used for structural steelworks.To overcome these effects most coating thickness gauges have features that allow you to set the gauge to the work being carried out, thus maximising the accuracy of the readings.
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