7 It’s enough to take a comprehensive vitamin and chondroitin every day.
1100 + 550 = 1660 kcal.
Just reducing calorie intake is not enough.
However, if you want to perform better and be healthier, you’d better abide by these conditions, and your body can run for a lifetime! -.
It must be filtered through the blood and then discharged from the body through the kidney.
If there is running, you must add the heat required for running, and add 100 kcal for every 1500 kcal; If you want to lose weight, lose 500 calories or 20% of your target calories# So what should runners eat every day? Because running needs to consume carbohydrates, that is, carbohydrates as energy, carbohydrates are divided into three types: monosaccharide, disaccharide and polysaccharide.
Usually, you need to supplement disaccharide and polysaccharide, especially in a few weeks before the game.
Whether it’s fast running or jogging, running outdoors or in the gym, running is the most acceptable way of exercise.
Our body is not made of iron.
Running is probably the simplest exercise.
I will be weak when I eat too little and run, and I can’t consume too much and turn into fat.
In addition to exercise, calorie intake is also important.
But after running for a while, many runners not only didn’t lose weight, but also gained weight.
Calculation method of daily heat required by runners: 1 First multiply your weight (kg) by 22.
So how many calories do you need to eat every day? In fact, I probably know that I need three meals a day, regular exercise and enough sleep, but I don’t know what to do when I want to maintain my figure.
If we don’t take appropriate nutritional supplement at this time, our body can’t recover in time, which will make our physique worse and worse, which is completely contrary to the original purpose of running.
If too much protein cannot be stored in the body, it will be decomposed to produce urea.
There’s no need to eat other nutritional supplements.
In this way, the runner’s diet is similar to that of ordinary people.
For example, processed foods and hyperglycemic carbohydrates can make blood sugar rise and fall.
Some foods can make the body store more fat and make people feel hungry.
If we run for a long time and a long distance every day, our body can be damaged continuously.
For example, bread, rice and cereals are usually healthier.
If we exercise again under the condition of dehydration, we will be prone to constipation and fatigue, It’ll be hard then! And you can’t eat too much fat.
As for protein, be careful not to overdo it.
You can choose to eat such milkshake as a substitute meal one or two days a week.
It has low calories and sugar.
Therefore, too much protein will cause too much burden on the kidney.
For example: weight 50 kg, 50 kg × 22 = 1100 kcal 2 Divide the above result by 2, that is 1100 / 2 = 550 kcal 3 Add these two values together to get your daily target calories.
Disaccharide and polysaccharide need to be decomposed into monosaccharide before they can be absorbed, so monosaccharide is the main supplement during the race.
Tips for runners’ daily diet: 1 Whole grains and vegetable oil can be eaten 2 5 kinds of fruits and vegetables per day 3 Eat some beans and nuts every day 4 Up to 2 meat and eggs per day 5 Dairy products 1 serving per day 6 Eat less red meat and refined desserts, and a small amount of alcohol.
Try to add some health care products that can maintain the blood sugar level of the human body to the protein powder to make a milkshake.
Reducing daily calorie intake is the only way to lose weight.
At the same time, with the increase of urine displacement, the body is easy to lose water, and the chance of dehydration will greatly increase.
You can refer to the following calorie calculation method.
For example: honey, fruit and so on.