Nuts, especially almonds, are an excellent source of vitamin E and an antioxidant.
Low-fat yoghurt is rich in protein and calcium (one cup can provide 13 grams of protein and 40% of daily calcium).
Imagine that it would be very competitive to reduce the race time by 2 minutes in the 5-kilometer race.
Lack of potassium may cause muscle spasm or irregular heartbeat.
Vitamin E found in nuts can also help prevent cancer# 07 Oranges can be properly supplemented after intensive training.
Nicotinic acid, B vitamin, helps regulate fat burning and control obesity during running# 09 Dark chocolate chocolate contains powerful antioxidants called flavonols, which can promote heart health.
# 06 Almond runners should eat almonds at least three to five times a week, following the principle of multiple and small amounts.
Because bananas are a high-potassium food, which can timely supplement the lost potassium and strengthen muscle strength and muscle endurance, eating bananas can alleviate fatigue.
The lost potassium needs to be replenished, and eating bananas is a good way.
Hesperidin has been shown to help reduce cholesterol levels and hypertension# 08 People who run chicken for a long time need more protein than others, which is used to help rebuild muscles and promote fatigue recovery after training.
Bananas are also rich in magnesium, half of which is found in bones.
Broccoli can improve the detoxification ability of the liver, play a significant role in improving the immune function of the human body, at the same time, it can also enhance the physical fitness and promote the growth and development of the human body.
Especially in the marathon, only two bananas can provide enough energy for 90 minutes of hard exercise, so bananas can also become the first fruit of all kinds of athletes.
Eating some oranges will reduce your muscle soreness.
As a runner, do you pay attention to the variety of daily food? Do you know what to eat to help you run? In order to make running beneficial to our health, we should combine training with diet, which will play a good role in our health.
It is not only the same as fresh milk in nutritional value, but also has the function of inhibiting the reproduction of spoilage bacteria and reducing the toxin produced by spoilage bacteria in the intestine.
Dark chocolate is very useful for those who run a short distance of five kilometers and this kind of medium-intensity running.
Studies have shown that taking vitamin C supplements can help reduce muscle soreness caused by heavy exercise.
Runners exert extra strength and pressure on the bones during running, so magnesium from bananas is particularly useful because it helps to maintain healthy bones.
Vitamin C can help us recover quickly from stiff muscles after training in big sports.
This beneficial bacteria has anti-inflammatory ability and can relieve joint pain# 04 During lean beef running, the hitting force of the foot on the ground will cause damage to the red blood cells, thus reducing the amount of iron and red blood cells stored in the muscle.
They are not only nutritious, but also absorb energy quickly.
Why? Because oranges can meet all the vitamin C people need every day.
The antioxidant capacity of this fruit also comes from hesperidin – the thin orange peel outside the fruit.
These are the key elements to maintain peak performance and health in sports.
Other functions of magnesium include muscle and nerve function, supporting immunity, energy metabolism and protein synthesis# 02 Broccoli Broccoli can provide daily vitamin C and has antioxidant effect.
In addition to protein, chicken also contains selenium and other trace elements, which can protect muscle from free radical damage during exercise.
It has the function of regulating immunity, preventing intestinal infection and improving gastrointestinal function, and is recognized as a healthy food in the world.
By eating chocolate every day, only two weeks later, runners tend to lower blood pressure and total cholesterol levels, and the phenomenon of low density lipoprotein cholesterol artery blockage is reduced.
Salmon is rich in unsaturated fatty acids, which can effectively reduce blood lipids and blood cholesterol, prevent and treat cardiovascular diseases.
Eating low-fat yoghurt in life can provide bacteria needed for intestinal health and make your digestive tract more smooth.
Two meals a week can reduce the probability of death from heart attack by one third.
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Eating some salmon after running can help restore the glycogen lost by the body, restore physical fitness and facilitate the next stage of training.
People who love sports usually eat more beef, which not only helps to synthesize protein, promote muscle growth, but also strengthens muscle strength, and can help combat tissue damage caused by sports# 05 After salmon running, whether hungry or not, they need to eat properly.
Yogurt is made from fresh milk fermented by lactic acid bacteria.
Eating nuts every week will reduce the level of cholesterol circulation, especially the type of LDL artery blockage, and reduce the risk of heart disease.
It is appropriate for runners to supplement calcium with yogurt.
It is also a good source of calcium, protein, vitamin AD and vitamin B family.
Eating 110g chicken after training can meet the body’s demand for protein.
In addition, eating broccoli alone can meet your daily intake of vegetables and fruits# 03 Low-fat milk runners still need to eat calcium.
Are you eating the best ingredients recognized in the running circle# 01 Bananas are the most common food for runners.
Physiologists have found that the intake of high-quality protein can promote the recovery of red blood cells.
During running and other sports, potassium is released from skeletal muscles and lost through sweat.
Many runners can’t improve their performance for a long time because they don’t eat the right food.
Salmon is a good source of protein.