Eat before running or after running? The time of our physical exercise is closely related to the time of digesting food. In the previous article, we have mentioned that running on an empty stomach is not good for people with hypoglycemia, but you should not eat too much before running. So, do you want to run after dinner or eat after running? Which is better? Everything's fine. It should be noted that if you are close to the running time (1 hour), don't eat too much or eat too much. Choose a digestible diet (bananas and almonds, yogurt and fruit). Friends who aim to lose weight by running can run in the morning or afternoon, eat after running, and supplement carbohydrates, which will help the body recover from fatigue in time.

Eating rice within an hour before running is not easy to digest. Eating (or other white carbohydrates) after running helps the body to restore energy and prevent excessive muscle decomposition. This is because rice will be converted into sugar as body energy. Eat 45-60 minutes after running, and your body can use them efficiently. Within 1~2 hours after running, this time period is the time when you don't have to worry about getting fat. The absorption and utilization rate will be high, growth hormone will be secreted, and the body can be repaired. The best running time is 15:00- 18:00 in the afternoon. Eating after running can replenish energy without getting fat.

How to eat before and after running

When you go out for a run, you can neither be hungry nor eat too much. For beginners, drink a glass of water half an hour to an hour before running and eat some high-sugar food or snacks (banana custard, milkshake). Foods high in nutrition and fiber usually cause stomach problems, especially for beginners. Don't eat too much oil, protein, salad and fruit before running (bananas are an exception, because most people's stomachs can accept them).

After running, our body begins to supplement the consumption during exercise through anabolism. At this time, you must add enough protein and carbohydrates. You can eat after a 50-minute rest after running. Whole wheat coarse grains, salmon, black bean rice porridge, fried tofu, white rice and chicken breast are all good choices.

People with low blood sugar had better eat some coarse grains before running.

After running, the purpose of supplementing the body with "nutrition" is to restore the glycogen content in the body within 30-60 minutes, which is the moment when your body needs nutrition most to restore the glycogen content in muscle tissue and muscle. For friends with hypoglycemia, running on an empty stomach is not allowed. Friends with hypoglycemia symptoms (dizziness, cold sweat, palpitation) had better eat after exercise. If you run at night, friends with hypoglycemia should eat oats and corn with low glycemic index before running. In order to prevent hypoglycemia during running, it is best to run for 90 minutes after meals, and you can eat a few raisins or a small orange after running.