How should I eat for running to be nutritious?

During long-distance running training or competition, you need to pay special attention to your diet. It is very necessary to make scientific and reasonable diet arrangements within three to five days. The following is a set of detailed "marathon recipes" given by triathlete and nutritionist Fabrice based on long-term experience to help you get the best energy supplement before and after running!

two days before running: carbohydrate intake

the food intake one or two days before running will greatly affect the training performance. What you need to eat is food that can provide stable energy but is easy to digest, such as carbohydrates, so as not to burden your body. Carbohydrates and fluids must be fully supplemented. In addition, it is not appropriate to exercise too much at this time, so that the body can get full rest.

tomato pasta with vegetable salad

ingredients:

pasta, homemade tomato sauce, parsley, parmesan cheese, olive oil, vegetable salad

steps:

1 the pasta is cooked for about 6 minutes, then taken out, added with a little olive oil, stirred and left to cool. Add a little olive oil to the pan, add homemade tomato sauce, salt, pepper, etc. and stir fry together, then add noodles.

2 after the tomato sauce and noodles are completely stirred, add cheese and parsley to the pan and serve. Serve with a simple vegetable salad.

Breakfast on the day of running: carbohydrate supplemented with liquid food

The most important thing is to ensure that you have enough time to digest food. Therefore, it is recommended to eat carbohydrate and liquid food, such as pasta and porridge, 3-4 hours before exercise, which can provide energy for the body continuously and steadily. And foods like fat, protein and dietary fiber are all slow-digested foods, which will increase the burden on the stomach, so you should eat less before running.

Brown rice with coconut juice and avocado salad

Ingredients:

Brown rice, raisins, chia seeds, coconut milk and avocado salad

Practice:

1 Wash and cook brown rice, and soak raisins in clear water.

2 add water and coconut milk to the pot, then pour in the cooked brown rice and raisins to make the rice fully absorb the coconut juice.

3 take out the rice, sprinkle with chia seeds, and serve with the avocado salad.

31 minutes before running: take a lot of fluids

Sweating during running will lose a lot of vitamins and minerals, so fruits and freshly squeezed juice must be supplemented before running. Before you officially start running, you should eat a lot of liquids, such as water, freshly squeezed fruit and vegetable juice, or juicy fruit. Especially in summer, it is necessary to consume enough liquid to regulate the body temperature and help the body metabolism.

stands for food: carrot and apple juice

Material: carrot and apple

Steps:

1 Wash carrots and apples and cut them into small pieces.

2 put it in a juicer to squeeze out fresh juice, and you can drink it.

during running: replenish water and energy

when running for 15 ~ 21km, you need to replenish water for your body. In addition, some energy snacks are recommended. Generally, players will put some homemade energy bars, dried fruits or energy gels in their pockets, which can directly replenish energy for the body.

homemade energy bar

material:

Muesli oatmeal, oatmeal, medlar, pine nuts, pumpkin seeds, sesame seeds, peanut butter, brown sugar, corn oil and chocolate

Steps:

1 Heat the pot, add peanut butter, brown sugar, corn oil and chocolate to make it dissolve into liquid.

2 add other solid ingredients, completely blend with the sauce, flatten it with a mold, and let it cool naturally.

3 cut into rectangular shapes with a knife, which can be eaten or preserved.

After running: light is appropriate

Eating and drinking is the most taboo after marathon. The first food to enter the body should be liquid, which can fully replenish the lost minerals, vitamins and electrolytes. Eat lunch after 2 hours, and it is best to eat some light salads of fruits, vegetables and beans, which will help to repair the damage of muscles and cells. Dinner is mainly carbohydrate, so you can eat some lightly cooked meat and add more protein and fat.

lunch: avocado mixed bean salad

materials:

avocado, olive, ginkgo, Roman tomato, sweet bean, broad bean, coriander, onion, Feta cheese, white wine vinegar and red cashew nuts

steps:

1 peeled avocado and sliced. Red cashews, sweet beans, broad beans and ginkgo are cooked separately. Dice coriander and onion, and cut Roman tomatoes into small pieces.

2 mix the ingredients except avocado, add white wine vinegar and Feta cheese, and season slightly. Then add avocado.

before dinner: buffalo cheese and Roman tomato

materials:

buffalo cheese and Roman tomato

steps:

1 blanch the whole tomato slightly and peel it.

2 add buffalo cheese.

main course for dinner: rice with fried zucchini with ginger chicken

materials:

chicken nuggets, zucchini, ginger and rice

steps:

1 First, apply a thin layer of pulp to the chicken nuggets with raw flour, salt and minced ginger.