What to eat before 1 hour of running: 150 calorie snacks with easy to digest carbohydrates and protein
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Bananas and a small amount of cashew nuts
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After running diet within 30 minutes after running, you need to eat healthy starch and protein food (the content should be about 10 grams), the options are low-fat chocolate milk, or a cup and a half of jelly, a cup of skimmed milk, etc
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What to eat 2 hours before running: 300-400 calories of food, including carbohydrates, protein and healthy fat
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Peanut butter and sandwiches
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No matter how long you run, fasting exercise is not the best way to lose weight
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Cream soup, hamburger, French fries and ice cream
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Baked fish and avocados and mangoes
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The official account of the KEEPYOU fitness fitness engineer is the point of praise for fitness
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What to avoid: indigestible food, spicy food
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You can also eat snacks 5 minutes before departure, such as a banana, or coffee and tea with honey to improve your health
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The pre run diet can be eaten within 30 minutes to 3 hours before running
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Water supplement on the day of running, you should pay attention to the color of urine all day to ensure that you drink enough water
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Many people may focus on what to add after training and exercise, but what to eat before training and exercise also has a considerable impact on sports performance
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For example: half a banana, half an apple, a small amount of waffles, raisins
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Eating too much or too little can cause stomach cramps, headache and dizziness
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For example: whole wheat pasta with cheese and vegetable oatmeal with fruit and nuts, Greek yogurt, fruit, nuts and oats
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It should be mainly composed of easily digestible foods, such as fruits, whole grains (i.e
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Whole wheat biscuits and hummus
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What to avoid: high fiber vegetables and high fat foods
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A small bowl of porridge
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Like pasta, cream, cheese
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Are you looking at it?
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Don’t eat pears, apples or watermelons
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If your body is hydrated, the color of your urine should be light yellow
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For example: whole wheat bread and nut butter
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What to avoid: large portions of protein, large amounts of carbohydrates, large amounts of saturated fat and high fiber foods
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If you run for less than an hour, drink ordinary water; if you run for between one and four hours, you’d better choose sports drinks
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complete, ground or ground grains, which contain the original basic ingredients such as endosperm, bran, etc.), The proportion of bran is the same as that of unprocessed grains, such as barley, buckwheat, ground wheat, corn, millet, rice, rye, oats, sorghum, wheat and wild rice, and some protein
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What to eat 15-30 minutes before running: small, digestible carbohydrates
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Broccoli, onions and beans
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Bread, omelets and vegetables
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