Fatigue is mainly divided into sports fatigue and chronic fatigue. Among them, exercise-induced fatigue is a phenomenon of temporary decline in body function caused by exercise, which can be alleviated by supplementing amino acids, Traditional Chinese medicine or vitamin functional food. Chronic fatigue will not be relieved by supplementing body functions and rest. It is accompanied by sore throat, headache, muscle and joint pain, inability to concentrate and memory loss, and other symptoms. It occurs repeatedly, lasts for a long time and has a high incidence of disease. The cause of the disease is not clear, but it is bound to be related to exercise fatigue.
The pace of modern life is getting faster and faster. In recent years, people's fatigue continues to increase. The population base of exercise-induced fatigue is large, and the incidence of chronic fatigue syndrome is gradually increasing. Therefore, it is of great significance to relieve exercise fatigue in time and pay attention to food therapy and health care to prevent chronic fatigue syndrome. This paper reports the analysis of functional foods to relieve exercise fatigue, in order to analyze the characteristics and benefits of functional foods and improve people's quality of life.
01 Overview of Fatigue
Fatigue refers to insufficient or interrupted physiological function supply of the body, and failure to maintain or achieve the predicted exercise intensity. This definition was put forward by sports biochemistry scholars in the international Conference on Sports Biochemistry (5th Session) in 1982.
So far, there are different opinions on the mechanism of exercise-induced fatigue, and there is no very specific and exact theory to confirm the cause of exercise-induced fatigue. At present, there are nine major theories, which are free radical theory, mutation theory, protective inhibition theory, ion metabolism disorder theory, immune function disorder theory, endocrine mediation disorder theory, metabolite accumulation theory and energy depletion theory. Fatigue is actually a protective response of the body, only in the body function excessive failure and life-threatening, so as to remind athletes or workers to reduce exercise intensity and work intensity to prevent body damage.
02 Analysis of anti-fatigue functional food
2.1 Vitamins
Free radicals can be scavenged by enzymatic and non-enzymatic systems in the body. In the enzyme system, GPX (glutathione hydroenzyme) can remove lipid peroxides, SOD (superoxide dismutase) can remove peroxide groups and superoxide radicals, and CAT (catalase) can remove hydrogen peroxide. Non-enzyme systems include coenzyme Q, reduced glutathione, β -carotene, vitamin C, and vitamin E, etc.
A variety of antioxidants in the cells of the body's organs are maintained at a relatively balanced level, which produces various oxidative stress on the body and timely remove macromolecules such as free radicals, proteins, ribozymes and protective lipids so that the body is free from the attack of free radicals, which is an important mechanism in the body. Therefore, vitamin supplements for the body can effectively relieve fatigue.
Vitamin E, vitamin C, vitamin A and vitamin B family are common vitamins with anti-fatigue functions.
Among them, vitamin E is an antioxidant, which can act on the cell membrane and subcellular membranes to prevent the oxidation of unsaturated fatty acids by free radicals in biofilms.
Vitamin C not only provides hydrogen for the body but also helps the body to remove free radicals and convert oxidized glutathione into reduced glutathione, which has the effect of reduced ascorbic acid.
Vitamin A can improve the body's antioxidant status, also can inhibit the generation of oxygen free radicals in the process of exercise, reduce the body's oxidative stress damage, delay the body's sense of fatigue, to improve the body's exercise ability;
Both vitamin B1 and vitamin B2 have anti-fatigue effects. When vitamin B1 is deficient, the body will accumulate a large amount of lactic acid and pyruvate. Vitamin B2 in the body can participate in REDOX reaction and energy generation as a coenzyme in the trihydroxyacid cycle.
2.2 amino acid
Amino acid deficiency will lead to the lack of raw materials for the synthesis of antioxidants and antioxidant enzymes, and then increase the free radicals, and finally in the metabolic process will be a large amount of material carrier clearance caused by metabolic disorders or body fatigue.
Such as lipid oxidation is the mitochondrial oxidation of carnitine as the carrier of fatty acids. Carnitine is mainly generated during the metabolism of methionine and lysine. It can promote the oxidation of amino acids in the branch chain of diketoic acid and remove excess fatty acyl CoA.
Urinating while tired releases large amounts of botox and severely reduces the body's ability to oxidize fatty acids, leading to fatigue. Therefore, adding amino acids to the body can effectively eliminate the feeling of fatigue.
2.3 Trace elements
The trace element magnesium is found in a variety of foods, such as fish, meat, fruits (most), green vegetables, and peas.
If people partial food, picky food, do not love fish meat, love a certain kind of fruit, meat, or rarely eat fruit, green vegetables, will appear magnesium deficiency, resulting in fatigue. Therefore, a magnesium supplement is of great significance to people who are partial eaters.
2.4 proteins
Protein is an indispensable part of functional food and an important source of nutrition for human body. Once the protein is lost, it will affect the physiological regulation of the body and cause fatigue.
The food that contains protein is more, if fish, shrimp, egg, milk, poultry meat and animal meat wait for animal protein, bean, soya bean, big green bean and black bean wait for legume plant protein, pine seed, sesame seed, walnut, melon seed and almond wait for dry fruit kind plant protein.
2.5 the traditional Chinese medicine class
There are many anti-fatigue herbs in Traditional Chinese medicine, such as Epimedium, pollen, ginkgo leaf, aloe, gynostemma pentaphylla, and Rhodiola.
Epimedium contains a large amount of MDA which can increase the ACTIVITY of SOD in red blood cells. Pollen contains amino acids, proteins, trace elements, vitamins and other nutrients are very comprehensive. Ginkgo biloba leaves contain diterpene lactone and flavonoid glycosides, which can scour free radicals, enhance hypoxia tolerance and improve cardio-brain metabolism. Aloe contains flavonoids antioxidant substances, a variety of amino acids, vitamins, strong antioxidant capacity; Gynostemma pentaphylla has a wide range of pharmacological effects, including total saponins that can improve free radical metabolism and delay fatigue. Rhodiola contains muscle glycogen, which can improve the body's ability to withstand hypoxia.
