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There are a lot of conditions for fitness and fitness.
Such as restrictions on working hours, student conditions, etc.
I can't go to the gym to do systematic training.
I can only run for a few occasions to do some exercise.
How to arrange the running diet?
Today, the cooks have some dietary advice for the healthy friends who love to run.
NO.1 guarantees a balanced diet
Whether it is running or systematic training, the daily diet should be balanced and ensure the diversity of food. The daily diet ratio for runners is recommended to be 5:2.5:2.5 (carbon water: protein: fat)
NO.2 Nutrition supplement before and after running
What to eat and how much to eat depends on the intensity and time of your running.
If it is a simple exercise in 30 minutes, such as jogging or brisk walking, basically do not need to use extra diet to restore physical fitness, as long as sufficient water is ensured, no energy supplement will basically have no effect.
If you are going to run for 1 hour or more, you need to add food before, during, and after the run to replenish energy in time.
Before running:
Add 30 minutes to 45 minutes before running, add some energy, mainly eat foods based on carbohydrates and protein. For example: oatmeal, whole grains, beans, etc. These are slow carbon (chronic carbohydrates), high in fiber content and slow in digestion, which helps to maintain a stable energy level during running.
Running:
Add sugar and moisture. Banana is a good choice, contains a lot of natural sugar, can quickly replenish energy, while bananas are low-fiber plants, very easy to digest. And bananas are rich in potassium, which can improve the brain's ability to respond and prevent muscle spasms. Therefore, bananas are good partners for runners.
After running:
The best meal time is 30 to 60 minutes after running. At this time, the body begins to supplement the consumption during running through anabolism, and needs to add enough protein and carbon water. Choose low-fat protein sources such as lean beef, salmon, chicken breast, and beans.
NO.4 Avoid running on an empty stomach
Many people choose to run in the morning. At that time, they have not had time to have breakfast, or they can go straight to the run without eating at night. It feels more conducive to fat loss.
Unbearable, running on an empty stomach will cause symptoms of hypoglycemia, causing palpitation, tremors of hands and feet, sweating and other discomforts, and even severe death.
Originally, it consumes more energy during the running process. If it is not replenished in time, it may cause damage to the body, which may cause adverse effects on the body in the long run. In addition, due to excessive consumption during running, the hunger is better and stronger, which will make you unknowingly eat more food after running, not only does not achieve the fat-reducing effect, but also increases the chance of weight rebound.
NO.5 Remember to replenish moisture in time
2 hours before exercise:
The hydration is about 500ml. Give the kidneys plenty of time to metabolize in advance, adjust the body fluid balance and osmotic pressure to the optimal state, and have enough time to drain excess water from the body.
In motion:
A small number of times. Electrolytes and trace elements are also lost when sweating a lot, and the sports drink can be replenished in time to help the body recover.
After exercise:
It is recommended to drink electrolyte drinks, sports drinks containing minerals and trace elements, but remember that sports materials are also hot, not excessive.
Keep running, with a good diet,
Even if you can't go to the gym to lift the iron, you can get a good body.
AUTRENDS INTERNATIONAL LIMITED , https://www.petspetstoys.com