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What should you pay attention to during running and what to eat during running

many people who run for the first time are out of breath and feel sore after running. This is because their bodies are not ready. In addition to regular training, eating the right food after running can exercise a good physique suitable for running.

diet during running

it's not easy to exercise a good physique suitable for running. In addition to regular training, it's also important to keep eating good food at ordinary times. In the general impression, runners should eat a lot of protein to supplement muscle consumption. This concept needs to be revised! It's true that protein can repair muscle, but protein is a supporting role. You should eat more carbohydrates.

he explained that muscle repair after exercise needs insulin to start, while pure protein can not significantly promote insulin secretion. Studies have found that high carbohydrates plus a little protein can stimulate the body to secrete insulin more than eating carbohydrates alone.

after training, the diet should be dominated by carbohydrates and mixed with some protein. The best ratio is to maintain the weight of the two at about 4:1.

the good food that runners need can be classified from three aspects: supplying energy, strengthening musculoskeletal muscles and repairing cell damage: the first category is carbohydrates that are easy to decompose into glucose but will not cause blood sugar burst; The second is to supplement protein and minerals and vitamins that assist muscle and bone growth; Third, it can provide anti-inflammatory and antioxidant substances, reduce inflammatory factors that can cause muscle pain, and eliminate metabolites, such as free radicals.

What should you pay attention to during running and what to eat during running

what's good for running

whole grain

whole grains refer to grains with intact grains, which retain intact outer skin (bran, bran layer), germ and endosperm, such as brown rice, whole barley, rough barley and whole buckwheat. They are a source of high-quality carbohydrates. Because they are rich in fiber, they can reduce blood lipid concentration and protect blood vessels.

whole grains are also rich in magnesium, potassium and vitamin B. magnesium helps muscle cells relax from tension; Potassium stabilizes blood pressure and eliminates excess water in the body; Group B can help the body metabolize excess carbohydrates and fat and avoid obesity.

how to eat: you can eat more whole grains such as brown rice, purple rice or red barley. If you are used to white rice, you might as well gradually change the proportion. However, the high content of oxalic acid and phytic acid in cereals will inhibit the absorption of calcium and iron. If there is calcium deficiency and anemia, it is not suitable to completely replace white rice with whole grain.

banana

bananas have high calories. A medium-sized banana contains about 120 ~ 140 calories and 30 ~ 35 grams of carbohydrates, which can be quickly converted into energy required for exercise. Bananas are also rich in pectin, which can protect the gastrointestinal wall and reduce the burden on the digestive tract.

bananas are among the best in the potassium content of fruits. A banana can provide about 10% of the daily potassium demand. If the potassium ion intake is sufficient, it can reduce the risk of cerebrovascular obstruction.

how to eat: bananas are small and easy to peel, and contain vitamin B and C. office workers often take them with them as a source of fruits and vegetables for the day. However, the heat of a banana is almost equal to half a bowl of rice. It is appropriate to match it with exercise. Sitting still is easy to get fat. Don't just eat it!

sweet potato

sweet potato is a good source of carbohydrates, rich in fiber, low glycemic index and a large amount of β Carotene. β Carotene is a powerful antioxidant that can help muscle tissue eliminate free radicals produced during vigorous exercise.

sweet potato is also a good source of iron, potassium and vitamin C. iron directly affects hematopoietic function, and vitamin C can reduce oxidative pressure. Sweet potato also contains trace manganese and copper, which are essential components for a variety of enzymes in cells to play a role and can enhance muscle endurance.

how to eat: sweet potato can be mixed with rice, such as half rice and half sweet potato. If the proportion of sweet potato is too high, there is too much sugar; You can also bake or steam sweet potato with skin, and match it with low-fat sugar free yogurt for breakfast.

egg

eggs are rich in vitamin D and K and are also an excellent source of protein. Vitamin D increases bone mineral density, while vitamin K can help calcium precipitate in bone, promote new bone formation and inhibit bone calcium loss. Vitamin K is also related to coagulation and can prevent excessive calcium compounds from depositing on the arterial wall, resulting in vascular sclerosis. An egg can provide 10% of the protein and 30% of vitamin K required for a day.

how to eat: healthy adults without high cholesterol can safely eat an egg a day. If the cholesterol is found to be high, it can be reduced to 2 ~ 3 times a week.

What should you pay attention to during running and what to eat during running

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