This is the perfect reference for you to eat 20 grams of protein every 3 hours.

A single large amount of food cannot be completely digested and absorbed at one time.

Just know their total carbohydrates and include this value in your daily intake.

a chicken breast, a can of tuna, etc.) contains 20-25 grams of protein.

But if you don’t convert properly or supplement some energy food, you will soon encounter a “wall period” that makes you look like Venus.

Make sure that carbohydrates are kept within the allowable range.

It is suggested to supplement a small amount of carbohydrates an hour before exercise.

Therefore, before the body has learned how to make good use of fat as exercise energy, it must fully grasp the timing of diet.

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If you like sweets or need to supplement sugar quickly, you can choose berries first.

In fact, the sugar content of fruit is very high.

My choice is to eat an apple before training and a banana after training.

Therefore, this is a win-win situation.

A runner’s glycogen storage can last for up to 60 to 90 minutes, after which he will switch to fat energy.

Some sources are better than others, but the most important factor is the amount of carbohydrates you consume, which is why we calculate the amount of carbohydrates you need every day.

Then, these muscles will help you burn more fat even without training.

If the runner’s goal is 10 to 15 kilometers, or 90 minutes of practice, you can use (x0.7) as your weighted data.

Divide this data into two or three times and eat in batches, rather than eating all at once.

Blueberries, strawberries, cherries, grapes, apples, bananas (only after exercise, because they release serotonin and make people feel sleepy), peaches, pears, kiwi fruit, pineapple, and so on, there are many different kinds of fruits.

In addition, you should know that vegetables are usually a better and more nutritious choice in terms of vitamins and minerals.

With the passage of an hour of exercise, there is almost a small amount of liver sugar left in the body.

After establishing a good dietary plan, you can maintain muscle anabolism by eating protein (about 20g) every 3 hours, so as to increase more muscles.

Whether you eat traditional food, exercise energy pectin or energy bar, the consumption data are very worthy of reference.

Example of fruit selection: don’t add too much fruit.

Keeping a good diet will help you maintain the regularity of your life and ensure that you have enough energy to exercise and will not destroy any muscle tissue because you do not provide the body with the nutrients it needs.

How can we eat to determine whether the supplementary nutrition is enough or not? Most people who like running know that when we start LSD for more than 90 minutes, we should eat more.

Whether it’s a 15 kilometer marathon or a super marathon, the point is how much should we eat? Have you heard of the liver sugar super tonic method? Generally speaking, the body’s energy system will store a small amount of liver glycogen for us, but glycogen will gradually be converted into burning fat as the main energy output with the extension of exercise time.

Remember, each gram of fat provides 9 calories, so you can increase calories quickly..

If your practice goal is more than 3 hours, you may consider defining the weighted data as (x1.0~1.2).

A palm sized protein (i.e.

Carbohydrate consumption data: the formula of body weight (kg) x0.7~~x1.0 (the amount of carbohydrate you should eat per hour) calculates the upper and lower limits of supplement values respectively, but it can still be slightly adjusted with reference to your exercise intensity and time.

But always remember the most important rule: “always eat many times and don’t wait until you are hungry”.

A small amount of multi meal diet is conducive to digestion and absorption of energy.

If you have a preference for vegetables, good, you can choose your favorite vegetables.

It is best to eat fruit before and after the training course.

Examples of vegetable choices: broccoli, cauliflower, cabbage, spinach, cabbage, mung beans, asparagus, peas, Brussels sprouts, eggplant, zucchini, pumpkin, mixed vegetable salad.

When you don’t prepare food, don’t use fruit as “fast food”.

If your weight is 60 kg and you are expected to practice for 3 hours, your consumption data will fall between 60-72 grams.

Examples of fat selection: avocado, fish oil capsule, coconut oil, olive oil, fat from dairy products, nuts and 100% nut paste (no hydrogenated oil), fish (oily fish, such as salmon, mackerel, salmon, especially sardine), like other macro nutrients, there are many other foods in the fat group for you to choose from; Please make a wise choice.

At this time, you can start to supplement carbohydrates successively.

Maintain this amount and try to adhere to a more “natural” source of carbohydrates.

Such data seems to be a little less in many people’s eating habits, but such a supplement considers carbohydrate and fat as two types of energy output.

Examples of carbohydrate choices: sweet potato, porridge / oatmeal, quinoa, rye crisp bread, whole wheat pita bread, popcorn (without salt / Caramel) obviously, there are many other carbohydrate sources, so choose wisely.

In addition, there are countless choices, which are just a few examples.

Pay attention to Jilin running group wechat to enjoy a healthy and beautiful life.

There are so many foods in life, how should we choose a reasonable diet suitable for ourselves? Xiaobian will list a series of ingredients, so that everyone can find their own recipes! Examples of protein selection: eggs, chicken breast, chicken thigh (with skin, once or twice a week), turkey breast, steak, lean smoked pork ribs, lean ham, lean meat, various fish, prawns, dairy products.