In order to maintain the lubrication of joints, it takes away the necrotic cells causing inflammatory reaction in the body.
It is difficult for many people to find time to run, not to mention the time left for the stomach to digest food.
Running is a kind of exercise method that many people choose now, and there are many runners every day.
Excerpt from: don 1Don -.
Next, let’s learn about the seven dietary principles of runners every day.
07 protein, but too much protein has more decomposition products in the human body.
Basically, you must eat 30 minutes before training, supplement snacks with high protein and carbohydrates 20 minutes after training, repair muscle tissue and store energy, and speed up the recovery of the body before the next training.
Adults need to consume about 2000 kcal a day and supplement 72 grams of protein.
Easy training within 1 hour will not have much impact if you don’t eat or drink, but don’t forget to replenish enough water.
There is no need to absorb too much water.
This situation is particularly easy to happen to people who run in the morning.
The loss of body heat depends on water.
They can improve the quality of training, maintain heart health, reduce cholesterol and stabilize blood sugar.
It is important to balance protein intake with a variety of carbohydrates: whole grains, beans, fruits and vegetables can provide stable energy, and cooperate with protein to repair muscles.
55% of the calories in a day come from carbohydrates, 25% from protein, and the remaining 15-20% from unsaturated fat.
Among them, ammonia, keto acid and urea will have side effects on the human body, which will not only increase the burden on the liver, but also easily cause indigestion.
The antioxidant components can also increase muscle recovery and immunity.
04 it is important to replenish water in time, not only during exercise.
Running can not only help us have a better body shape, but also be very beneficial to our health.
Although there is no standard daily water intake, it is best to consume half an ounce of water (50 kg / 110 pounds, 55 ounces of water) per day.
02 try to simplify.
Although protein is a powerful repair nutrient that can help rebuild torn muscles during exercise, the body can only absorb so much every day.
In addition, an appropriate amount of water can also control the feeling of muscle hunger, so as not to confuse the feeling of muscle hunger and thirst.
06 stay away from junk food.
05 nutrition intake should be balanced.
How much is 72 grams of protein? There are data to calculate.
Only put high fiber vegetables, fruits and whole grains.
Excessive supplementation will bring sharing to excretion.
Even if your exercise goal is to lose weight, you still need a balanced diet and nutrition, maintain a good training state and stay away from injury.
1000 ml of milk = about 30 grams, 100 grams of lean beef = about 22 grams, 100 grams of chicken breast = about 20 grams, 100 grams of eggs = about 13 grams, 100 grams of shelled shrimp = about 20 grams.
In this case, we need to abide by certain dietary principles.
01 if you run on an empty stomach occasionally, whether you should eat before running depends on the training content of that day.
However, if it is more intensive training, it is very important to supplement energy before the competition.
The key factor of supply is time.
If you can eat more vegetables and fruits and less junk food, so next time you shop, don’t put high sugar and high-fat food into the shopping basket.
The richer the meal, the more digestion time is required.
What is the best training diet? Choose digestible foods, low fat, low fiber and high carbohydrate, which will not cause gastrointestinal discomfort, but also improve energy.
03 timing is very important.
Fruits and vegetables are also the source of water every day.
Running on an empty stomach is easy to exhaust energy and the running process is more difficult.