Two days before running: carbohydrate intake
The food you eat one or two days before running will greatly affect your 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 liquids must be fully supplemented. In addition, it is not appropriate to exercise excessively at this time, so that the body can get a full rest.
Macaroni and tomato with vegetable salad
Materials:
Pasta, homemade tomato sauce, parsley, parmesan cheese, olive oil, vegetable salad.
Steps:
Cook 1 spaghetti for about 6 minutes, then take it out, add a little olive oil, stir and let it cool. Add a little olive oil to the pot, and add homemade tomato sauce, salt and pepper. Stir-fry together, and then add noodles.
After the tomato sauce and noodles are completely stirred, add cheese and coriander to the pot and serve. With a simple vegetable salad.
Breakfast on the day of running: carbohydrate supplemented with liquid food
When eating before exercise, the most important thing is to ensure that you have enough time to digest food. Therefore, it is suggested to eat carbohydrate and liquid-based foods, such as pasta and porridge, 3 to 4 hours before exercise, which can provide energy for the body continuously and steadily. Moreover, foods like fat, protein and dietary fiber are slow-digesting foods, which will increase the burden on the stomach, so eat less before running.
Coconut milk avocado salad brown rice
Materials:
Brown rice, raisins, chia seeds, coconut milk, avocado salad.
Exercise:
1 Wash and cook brown rice and soak raisins in water.
Add water and coconut milk to the pot, then pour in cooked brown rice and raisins to make the rice fully absorb coconut milk.
3 take out the rice, sprinkle with super food chia seeds and serve with avocado salad.
30 minutes before running: Drink plenty of fluids.
Sweating during running will lose a lot of vitamins and minerals, so be sure to supplement fruits and freshly squeezed juice 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, you need to take enough liquid to regulate your body temperature and help your body metabolize.
Representative food: carrots and apple juice.
Ingredients: carrots, apples
Steps:
1 Wash carrots and apples and cut them into small pieces.
2 put it into a blender to squeeze out fresh juice, and you can drink it.
When running: replenish water and energy frequently.
When you run to 15 ~ 20km, you need to replenish water for your body. Also recommend some energy snacks. Generally, players will put some homemade energy bars, dried fruits or energy gels in their pockets, which can directly replenish energy for the body.
Self-made energy bar
Materials:
Milk mixed cereal, oatmeal, medlar, pine nuts, pumpkin seeds, sesame seeds, peanut butter, brown sugar, corn oil and chocolate.
Steps:
1 Hot 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 with a mold, and naturally cool.
Cut into rectangles with a knife, which can be eaten or preserved.
After running: the light is suitable.
Eating and drinking is the most taboo after marathon. The first food to enter the body should be liquid, which can fully supplement the lost minerals, vitamins and electrolytes. Having lunch after 2 hours, 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, you can eat some light cooked meat, and add more protein and fat.
Lunch: avocado mixed with bean salad
Materials:
Avocado, olive, ginkgo, Roman tomato, sweet bean, broad bean, coriander, onion, feta, white wine vinegar, red cashew.
Steps:
1 avocado peeled and sliced. Boil red cashews, sweet beans, broad beans and ginkgo 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.
Appetizers: Buffalo cheese, Roman tomatoes.
Materials:
Buffalo cheese, Roman tomato
Steps:
1 The whole tomato can be peeled after a little ironing.
2 Add buffalo cheese.
Dinner main course: rice with ginger fried zucchini and chicken.
Materials:
Chicken nuggets, zucchini, ginger and rice.
Steps:
1 First, spread a thin layer of pulp on the chicken pieces with cornstarch, salt and Jiang Mo.
Add olive oil, fried chicken pieces, and season with salt and pepper.
3 Add the sliced zucchini, stir fry for a while, and serve.