Eating immediately is easy to increase the burden of digestive organs, leading to dyspepsia and other digestive system diseases

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For example: fruit (banana is recommended), whole grain grain (sliced bread, etc.) and certain protein (yogurt, etc.)

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30 minutes to 3 hours before running: it should be based on the right amount of carbohydrate and protein

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During running: replenish water at any time

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Cauliflower: cauliflower is known as “the power station of nutrition”

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So, what should we pay attention to before running? 1

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It is very important to ensure that the body is not short of water! If your running time is less than 30 minutes, then the water in your body is almost enough to cope with

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At the same time, it is also suggested that you might as well bring some sugar, such as candy, chocolate beans and so on

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Digestive system function is weakened during running, and can’t recover immediately after exercise

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Lean beef: beef is a source of high-quality protein with high iron content

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Before running: no matter how long you run on an empty stomach, it is not advisable to run on an empty stomach! Running consumes calories and water in the body

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Appropriate supplement of water can release the fatigue and tension of runners, and also help to control the rise of body temperature

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After a small amount of running exercise, after half an hour, the digestive system function is basically restored, and you can eat

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Running is an ideal choice for many people

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It means that people can’t do well when they are hungry

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After a medium amount of running exercise, you can eat in about an hour

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In addition to avoiding the discomfort of excessive drop of blood sugar after running, it can also increase the durability of running and reduce the fatigue and hunger after running

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Such as pasta, Cereals, bread and vegetables

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In the long run, if we fail to supplement the needed nutrition in a timely and balanced way, it will lead to the imbalance of body nutrition, and then there will be negative symptoms such as weakness in running and increased fatigue

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It’s good to eat before running

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Banana: banana contains fiber and protein, easy to eat and digest

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So, if you want to run well, you must eat well first

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And, in the case of not adding a certain amount of energy to exercise, easy to move fatigue, affect the running effect, but also very prone to hypoglycemia and other complications

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This is a particularly important element for runners, because lack of iron can lead to fatigue

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Keeping a good mood is also very important for you to get good grades

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If you run on an empty stomach, it will add unnecessary burden to the stomach, which is easy to cause gastrointestinal diseases for a long time

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Berries: in addition to high fiber, vitamin C and potassium in berries such as strawberries help the body repair itself

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However, we only pay attention to the external physical training, but ignore the internal food supply! So, here I have to emphasize a point to you runners: running, the loss of not only heat! In our daily running exercise, in addition to the consumption of energy substances such as sugar and fat, vitamins and inorganic salts in the human body will also be consumed

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Note: such as chocolate, ice cream, hamburgers and other high sugar, fast food should not be eaten before running

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Beta carotene is a powerful antioxidant, which can help muscle tissue to remove free radicals produced during strenuous exercise

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Low fat yogurt: low fat yogurt is rich in calcium, protein and carbohydrate, which is very beneficial to muscle growth and recovery after exercise

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You need to spend more time and energy to consume them, and also reduce the efficiency of fat consumption in running

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The day before the marathon: any complex carbohydrate you like is a good choice for you before the marathon

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But everyone’s best diet is different from person to person, the most important principle of our diet is to make nutrition balanced, to provide energy for the body, relieve fatigue effect..

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During exercise, water loss is very fast, especially when it is hot in summer

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There is an African proverb: an empty pocket cannot stand up

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Eating time after running: after a large amount of exercise and a large intensity of running exercise, you need to wait about 2 hours before eating medium intensity

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So it’s better to eat after 30 minutes of running, but choose easy to digest and absorb food instead of greasy, hard and cold food

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Sweet potato: sweet potato is a good source of carbohydrate, rich in fiber, low sugar index, and contains a lot of beta carotene

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At the end of the run, you can eat some foods rich in protein and carbohydrate

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A proper diet can make runners feel energetic for the rest of the run

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5 minutes before running: should be based on snacks

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However, eating too much or too little can cause stomach cramps, headache and dizziness

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It is best to drink a little water every 15 minutes, or drink a few mouthfuls every kilometer to make up for water

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Regular running exercise you must pay attention to “lose what make up what”! 1

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Today, let’s talk about “eating” with you! Nowadays, more and more people join in running

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These foods have very high calories and sugar, which will bring burden to the body when running

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It has vitamin C, potassium, fiber and phytonutrients, which are the key elements to maintain peak performance and health in sports

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Such as banana, soybean milk, etc

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After running: don’t eat immediately

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Also indirectly explains the importance of diet

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If you run more than 45 minutes, you need to supplement some carbohydrates and electrolytes; if you run more than 75 minutes, you need to supplement some sugar during the run

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It is recommended to take a small soft plastic drinking bag when running

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Banana or tea, for example, can improve the state of the body

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Suitable for eating after running

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Also contains a lot of potassium, can maintain normal blood circulation, reduce blood pressure, reduce the risk of stroke

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After running, it is suggested to eat more vegetables and fruits, supplement vitamins and trace elements, help to enhance the body’s tolerance, reduce the fatigue after running, and have a significant effect on adjusting the sports state and restoring physical strength

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However, running will consume the body’s energy, so we must timely supplement some food to the body to ensure that the body needs sufficient nutrients

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