A small bowl of porridge
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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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Peanut butter and sandwiches
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What to avoid: high fiber vegetables and high fat foods
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For example: whole wheat bread and nut butter
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If you look at your addicted figure, you will regret that “food is the fuel of human beings.” “What you eat will affect your running, either good or bad,” says Kathy timmick, a sports nutritionist in Missouri So, what should you eat and how to eat before and after running? Tim Mick gives the following suggestions, not only including the food before and after running, in fact, every meal you eat will affect your running state
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Bananas and a small amount of cashew nuts
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What to avoid: indigestible food, spicy food
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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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In addition, there should be at least foods containing protein, such as low-fat milk, cashew nuts, lean meat or fish
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Eating too much or too little can cause stomach cramps, headache and dizziness
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In addition, there should be an appropriate amount of healthy fat food, such as olive oil
Don’t eat pears, apples or watermelons
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It’s best to include sugar in every meal of your diet – that is, starch, black rice or whole wheat bread
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Cream soup, hamburger, French fries and ice cream
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What to eat before 1 hour of running: 150 calorie snacks with easy to digest carbohydrates and protein
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The pre run diet can be eaten within 30 minutes to 3 hours before running
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Baked fish and avocados and mangoes
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For example: half a banana, half an apple, a small amount of waffles, raisins
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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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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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What to eat 15-30 minutes before running: small, digestible carbohydrates
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Bread, omelets and vegetables
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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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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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If your body is hydrated, the color of your urine should be light yellow
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Broccoli, onions and beans
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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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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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It should be mainly composed of easily digestible foods, such as fruits, whole grains (i.e
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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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Like pasta, cream, cheese
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Whole wheat biscuits and hummus
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No matter how long you run, fasting exercise is not the best way to lose weight
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