As soon as many friends who love sports get on the road,

Out of breath,

Running is completely sore,

This is because the body is not ready.

How should runners supplement nutrition?

What food should I eat more?

Let's take a look ~

"

1. Eat cereals, beans, nuts and other seeds.

Why sow?

Because seeds (including grains, beans, fruits of trees, etc. ) contains the basic nutrients of growing plants, such as protein, essential fat and some bioactive compounds, such as phenolic compounds and ferulic acid, which are antioxidants.

Experiments show that eating enough plant seed food such as cereals and beans every day can effectively promote health and maintain a healthy weight. People who eat more cereals and beans can also effectively prevent diabetes and some cancers.

2. Eat five different colors of fruits and vegetables every day.

As we all know, fruits and vegetables can provide vitamins and minerals needed by the human body, provide necessary calories and effectively help people maintain a healthy weight. Pay attention to their colors from today-yellow, orange, red, green, blue, purple and so on.

The red color in pomegranate comes from anthocyanin, the red color in tomato comes from lycopene, and the bright yellow color in sweet potato comes from β carotene. These pigments are effective in resisting cancer, preventing heart disease and Alzheimer's disease, and enhancing memory. In addition, because most of these pigments are antioxidants, they can reduce the irritability caused by diseases and a lot of exercise.

Studies have found that pigments need to combine with each other to play a role, which is why it is recommended to eat at least five colors of fruits or vegetables every day.

3. Eat plant food with skin.

Fruit skin also contains a lot of starch and various fibers. These mixtures contribute to the healthy growth of intestinal cells, reduce the probability of constipation and hemorrhoids, improve appetite and maintain a healthy weight.

These fibers can also prevent about 3%-4% of heat absorption, which is one of the reasons why fruits and vegetables can lose weight.

4. Drink milk and eat dairy products every day

Fresh milk and dairy products (including cheese, yogurt, yogurt wine, etc.). ) should be part of the runner's daily diet. Besides supplementing calcium and strengthening bone health, milk has other benefits.

For runners, dairy products can provide enough protein for muscles and enhance their resilience. Whey protein can also effectively strengthen the immune system.

Even more amazing, the study found that including dairy products in the weight loss menu helps to lose more fat. There are active lactic acid bacteria, which can effectively enhance immunity and prevent constipation.

Eat seafood in cold water

The most typical one is marine fish. Runners need to consume 50% more protein than normal people, and marine fish provide a lot of high-quality protein. Marine fish can also supplement trace elements such as zinc, copper and chromium, which may be low in daily diet.

In the past twenty years, researchers have found that people who eat marine fish can effectively prevent heart disease, cardiovascular disease and stroke. Marine fish contains fat, and many modern diseases, such as heart disease and Alzheimer's disease, are related to this lack of fat intake. It is worth noting that fat can also effectively reduce the pain caused by exercise.

6. Eat free-range poultry and eggs.

Eggs, together with the milk mentioned just now, can make runners ingest necessary protein and minerals, especially iron and zinc, which can ensure the health of red blood cells and maintain stable immunity.

Free range poultry meat contains more fat, less saturated fat and a healthier diet.