1, running nutrients
We can eat some foods with high carbohydrate, high protein and low fat. For example, after running, we can eat some whole wheat bread, eggs, milk, broccoli, chicken breast and other foods. These foods are very simple, not high in calories, and contain a lot of nutrients.
2. Reasonable food supplement time.
Usually 30 minutes before running, we can eat some foods with high carbohydrate content. But we must remember that food should not be too greasy, otherwise it will cause nausea and even destroy the effect of our running. At the same time, within 20 minutes after running, we can get enough high-quality protein, enough vitamins and minerals, which can repair our bodies well and make our bodies healthier!
3. Proper hydration
Adequate water can speed up the blood circulation in our body and help us to quickly discharge the waste in our body, especially when running. Our body will produce many free radicals that harm cells, and at this time, sufficient water can quickly help us eliminate these toxic substances.
4. Balanced nutrition
The ratio of carbohydrate, high protein and fat should be 2: 1: 1. At the same time, after running, we should take enough vitamins and minerals. Especially after running, there may be a shortage of salt in our bodies. At this time, we need to supplement appropriate salt, so as to maintain the stability of our internal environment. Vitamin intake plays an important role in the recovery of our muscles. Don't ignore it.
Running diet at different times
1, running for dinner in the morning
If you eat properly the night before, you can run on an empty stomach after getting up early. However, after getting up early, although your eyes are generally open, your body is still asleep, so you'd better wait 15 minutes before running. When you are on an empty stomach, you can eat some foods (such as bananas) that provide energy and are digestible.
2, fun running to lose weight
Running at night should be done 3 hours after meals, because it takes 3 hours for food to be digested and supplied with energy. If you run near the company early after work, you can run before dinner. Just like running in the morning, you can eat bananas when you feel empty.
Running diets with different durations
1, sprinter's diet
In the choice of food, we should supply more easily absorbed carbohydrates, and supply foods rich in vitamin B 1 and vitamin C. For the metabolic needs of muscles and nerves, it should also contain more protein and phosphorus. The best supply in protein is more than 2 grams per kilogram of body weight per day, accounting for more than 15% of the total calories, and high-quality protein accounts for at least13.
2. Diet of middle and long distance runners
Rice steamed bread is the most important energy source for middle and long distance runners, which can provide enough sugar for human body. In addition, various green vegetables are used to supplement various trace elements. Bean products, eggs and dairy products supplement high-quality protein.
3. Diet of long-distance runners
Long-distance runners have little demand for meat, mainly carbohydrates. In addition, those who run more than 50 kilometers a week need to add extra antioxidants, otherwise they will be prone to aging.
Step 4 go on a marathon diet
58% of the body's calories come from sugar, and the daily diet needs at least 50 grams of sugar. It is suggested that marathon runners cooperate with training to increase the calories from sugar to 65%. You should eat 6 grams per kilogram of body weight every day, which is about 390 grams according to the calculation of 65 kilograms of runners, that is, the weight of 4 to 8 bowls of rice. You can eat it through 5 to 6 meals.
Running recipes with different effects
1, running diet
During the period of losing weight, we should also eat more high-quality carbohydrate foods, such as high-quality oats and some good coarse grains, because carbohydrates are also one of the main elements of our body energy supply and body repair. At the same time, vegetables and coarse grains also contain a lot of cellulose, which can promote intestinal peristalsis, eliminate toxins in the body, help us lose weight faster, and help us excrete more oil in the body.
2, running fitness diet
Supplementing protein regularly every day, such as eating 2-4 egg whites and only 65,438+0 egg yolks every morning, is the best way to keep the protein content in a certain range. Of course, there must be enough exercise, otherwise it will easily lead to protein surplus and increase the burden on the kidneys.
Matters needing attention in running diet
1, how about running on an empty stomach?
Never go on an empty stomach before exercise. For example, it is absolutely impossible to go to the gym for lunch or dinner every day. Because in the process of fitness, especially in high-intensity training, there is a great demand for physical energy, and fasting will lead to muscle consumption and muscle loss.
2, running diet taboo
Some runners adopt gluten-free diet not only to catch up with fashion, but also because refined starch foods such as white bread contain high content of refined sugar, which will make blood sugar soar rapidly and promote obesity reaction in the body. Besides white bread, white rice and white noodles are also considered as delicate starchy foods. It is suggested to use whole wheat bread or unprocessed root vegetables such as potatoes, sweet potatoes, pumpkins and yams instead.