If you want to run comfortably and easily, the faster you run, you must strictly implement the strategy of healthy diet.
Whether you lose weight or gain weight, you need to be careful.
In conclusion, the correct proportion of runners’ diet should be 70% of calories from healthy carbohydrates, 15% from protein and 15% from fat.
In addition to protein, carbohydrates are very important.
In addition, we also need the necessary fiber to promote digestion, and good nutritional supplement can ensure the training in place.
Of course, no matter what you supplement, the right amount is the most important.
It’s also 6 hours.
Adequate sleep is the key to cell regeneration.
For example, Kipchak said in an interview that he would sleep for 6 hours at night and have a proper rest at noon.
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Minerals are very important to the bone and health of teeth.
Maybe your problem is not running training itself, but these three habits.
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Of course, there is no need to force the time to be too long, but more importantly, pay attention to quality.
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When we supplement fat, we should avoid saturated fat in animal food as much as possible and eat plant unsaturated fat appropriately.
First, sleep.
No matter what kind of food you eat, if you want to eat healthy and run comfortable, you should avoid over processed and exquisite food as much as possible.
If you find yourself running worse and worse, you should consider three factors in addition to whether the running plan is properly arranged.
It’s healthier to go to bed early and get up early than to stay up late.
At ordinary times, we should supplement healthy carbohydrates.
Good sleep habits have a great impact on a good running state.
Third, replenish water.
Many experiments and always pay attention to the impact of the increase or decrease of various foods on your body.
Protein is the material to establish and repair the body structure, and eggs, dairy products and meat are essential; Plant proteins can be ingested in dried fruits, grains and beans, but nuts and beans will lack some amino acids in meat.
The best sleep is to sleep 8 to 10 hours a day.
In addition to nutrition, water is of course the source of life.
Another key nutrient is the minerals and vitamins needed by the human body, such as major elements, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulfur and trace elements, chromium, copper, fluorine, iodine, iron, selenium and zinc.
If you supplement too much water because of excessive exercise, it will also lead to hyponatremia in the human body We respect the original.
In fact, not only athletes, it is very important for everyone to eat a variety of foods and avoid unhealthy foods.
They are the most important fuel for our runners.
Starch and natural sugars in corn, sweet potato, rice, pasta, beans, vegetables and fruits are the best fuel for our human body.
Studies have shown that as long as you lose 1% of your weight due to dehydration, your exercise ability will decrease by 6%.