What to eat before and after a run? What is the best food to eat after a run before running long di

01 During fasting running, due to the lack of energy supply in the body, the body will automatically consume the protein on the body, causing discomfort in the body, and even fainting, vomiting and other conditions.

02So we should eat some easily digestible foods before running.

You can eat some ground foods, such as noodles, white rice porridge and steamed buns. Although they are not as nutritious as whole grains, they are easier for the stomach to digest because they have been made.

03 You can also eat some low-fiber fruits and vegetarian food, eat fruits before running, it is not without options, pumpkin, tomatoes, olives, grapes and grapefruit are all low in fiber.

04Safe milk, some people can't digest milk after drinking it before running, however, soybeans, rice, and milk containing almonds usually don't have too much indigestible lactose, you can also try yogurt, which contains lactic acid bacteria to promote digestion.

05 It is recommended to have a glass of plain water after waking up in the morning. After a night's sleep, the body is less hydrated, the blood is thicker, the flow slows down, and there may be stool pressing on the blood vessels and lymphatic vessels in the lower limbs, causing the legs to swell. At this time, drinking a glass of boiled water on an empty stomach can not only replenish cell water in time, reduce blood viscosity, promote blood circulation, smooth blood flow in the legs, and edema will disappear naturally.

1 lukewarm water.

During running, there is a loss of water and electrolytes in the body due to heavy sweating, so drinking about 500ml of warm water half an hour or 1 hour before running can avoid problems such as electrolyte deficiency and body dehydration caused by excessive sweating.

2 bananas. Bananas are a good food choice before running, not only are they easy to digest and will not burden the running process, but also rich in sugars, vitamins, potassium and other mineral elements, which can help the body replenish energy.

3 chocolates.

Eating a piece of chocolate before running can help the body quickly replenish energy, so that the blood sugar in the body is in a saturated state, which helps the effect of running.

4 Whole wheat bread.

Eating a slice of whole wheat bread before running can effectively provide energy to the body, and can also help regulate the balance of protein, carbohydrates and fats in the body.

Before running, eat some liquid food, such as milk and eggs, and after running, drink plenty of water.

It seems that it is better not to eat, otherwise it is easy to have colic, and after eating, you should drink a little more water to replenish the water.

Eat some fruits, vegetables, eggs, and other protein-rich things. Don't eat greasy things.

Running is a highly consuming aerobic exercise, and running for a long time burns a lot of calories. If you don't pay attention to energy supplementation, it may lead to hypoglycemia. Recommendations:

You can drink half a cup of glucose solution before running or eat high-calorie foods such as chocolate, candies, raisins, etc.

30 minutes before running, well, you can eat some foods with high protein content, which helps to provide calories, when running, it is not recommended to drink too much water, and you can drink some lemon water after breaking the step, which is to help excrete acid and reduce lipids.

You should generally not eat before running, as it affects the digestive function of the stomach. You can eat some foods that contain protein and are easy to digest.

You can eat some fruit before running and drink some brown sugar water after running.

Don't eat before running, eat after running, and eat after exercising.

Before a long run, he says it helps to eat something like brown rice or pasta – maybe the night before the morning run, or lunch before the evening run.

What is before and after a run? It's best to eat some fruit and apples before and after a run, and eat some oranges and a little stress.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level.

Try not to eat food half an hour before exercise, do not drink a lot of water after exercise, and eat half an hour apart.

Eating purple potatoes ** is a good way. Purple sweet potato is a low-calorie and easily satiety food. You can use purple potatoes to replace dinner every day, so that you can reduce the total daily intake, and you can achieve the purpose of **.

But purple potatoes should not be eaten too much, just in moderation, because the starch content of purple potatoes is also high, and if you eat too much, you will gain weight.

Try not to eat too much before running, just eat a normal diet, and if you're too hungry, eat half an hour after your run.

For someone who likes to run and exercise in the morning, you should definitely eat something that is easy to digest, such as bananas, raisins, sports drinks with high carbs, etc. And you should exercise after 30 minutes. Don't eat fatty and protein-based foods.

Because these foods are not easily digested.

It's okay to eat some when it's normal to run, after all, running is one of the cheapest exercises.

Eat more energy-rich foods, such as beef, milk and bread.

The foods to eat before running are as follows:

1. Bananas: If you are a morning runner, it is not difficult to know the difficulty of running on an empty stomach, at this time, it has been more than ten hours since your last meal, and your energy reserves are not high. Ms. Nancy Clark suggests that eating 100 to 300 calories can help you replenish your energy, and that bananas contain fiber and protein, which are easy to eat and digest, and are often eaten by professional athletes before and during game breaks.

2. Cauliflower: Known as the "powerhouse of nutrition", cauliflower has vitamin C, potassium, fiber and phytochemicals, which, according to Ms. Nancy Clark, are key elements for peak performance and health during exercise.

3. Low-fat yogurt: Running and other exercises that need to defy the body's gravity can improve bone density, but runners still need to consume calcium through their diet. A cup of yogurt or yogurt contains one-third of the calcium your body needs for a day, and it's also rich in protein, which is great for muscle growth and recovery after a workout.

4. Lean beef: Beef is a high-quality protein** and has a very high iron content, which is a particularly important element for runners, because insufficient iron can lead to fatigue. If you're a vegetarian, soybeans, peas, leafy greens, and cereals with added iron are all great options.

Foods to eat after a run:

1. Plant seeds such as cereals, beans, and kernels or foods made from them. Experiments have proved that eating enough cereals, legumes and other plant seed foods every day can effectively promote physical health and maintain a healthy weight. People who eat more cereals and legumes can also effectively prevent diabetes and some cancers.

2. Eat 5 different colors of fruits and vegetables every day. As we all know, fruits and vegetables can provide vitamins, minerals, etc., which are needed by the body, provide necessary calories, and effectively help people maintain a healthy weight.

It depends on different situations.

Various pre-run eating strategies:

1. Before participating in the competition.

Don't try anything you haven't eaten before the game. Eat more carbohydrates such as rice, noodles, sweet potatoes, whole wheat bread, and various fruits in the weeks leading up to the race to smooth your stomach. For dinner the day before the competition, you can choose staple foods such as rice, pasta, and steamed buns, as well as a certain amount of protein and healthy fats, such as chicken, fish, etc.

On the day of the competition, drink a glass of warm water when you wake up to help your intestines empty, and breakfast should be eaten 2 to 3 hours before the start of the competition, and you can choose whole wheat bread, oatmeal porridge, etc. When heading to the game and warming up, drink a sports drink to keep your blood sugar stable, but don't drink coffee, as caffeine is a diuretic that makes you feel the urge to urinate during the race.

Second, before the sprint.

Eat light foods before running, about 2 hours before the run, or eat simple carbohydrates such as bread and energy bars 30 minutes before the run. Sprints are best scheduled in the afternoon, or after breakfast, as they are full of energy and do not deplete glycogen.

3. Before a long-distance run.

Before running (more than 10 km), eat a full and energetic** food, choose sweet potatoes and fresh fruits and vegetables or any carbohydrate containing 300 400 kcal, such as soy products, whole wheat bread, oatmeal, etc., but do not eat dairy products, as it takes a long time to be broken down by the stomach. The meal should be eaten 3 hours to 30 minutes before the run. In addition, if you run for more than 1 hour, you need to put some snacks in your waist bag in advance, such as dried fruits, energy bars, etc., and supplement 30 to 60 grams of carbohydrates every hour.

If you want to run in the afternoon, then you should eat some foods with high sugar content at noon, but not too much, and drink 300ml of sugary drinks two hours before exercising, in small amounts and many times. Don't eat an hour before exercising, otherwise it will cause physiological hypoglycemia after eating, and your whole body will be soft by then, let alone running. Also, try not to eat foods high in fat at noon, foods with high fat will weaken endurance.

Eat some foods that are smaller in size and lighter in weight, and must be eaten three hours before the race. Beverages such as coffee and strong tea should not be taken before the race because of the diuretic effect. 15 to 30 minutes before the game, you can replenish sugar, you can go to the pharmacy to buy glucose solution, the kind you drink directly, and control it at 50ml.

After passing the corner, you feel that you can't throw it down, so you can increase the stride.

You don't have to eat or drink anything before your run.

It is best to exercise an hour after eating, and the water can be drunk in small sips, if you drink it in large gulps, it will be uncomfortable to have a clattering stomach when running.

Drink water 10 minutes before running! Eating chocolate before running should be a boost to your energy, but try not to eat it before running. And it's just 200 meters, and you don't have to spend much physical energy. Lunch is the same as usual, try to eat as much as possible, with meat and vegetables.

Drinking some light sugar and salt water before running has certain benefits for the body.

Eat something high in protein at lunch. Such as: meat, eggs, vegetables.

1. Choose high-protein meat. Chicken contains 21 grams of protein per 100 grams, and the net utilization rate of protein is 65 We can eat 300 grams of chicken to provide our protein needs for a day. It should be noted that chicken contains only 11 mg of calcium per 100 grams.

Chicken stew with mushrooms. 300 grams of mushrooms, 250 grams of chicken, add appropriate seasonings and simmer for 2 hours. You can eat it once or twice a week.

2. Eat vegetables and fruits with alkaline foods. Apples are alkaline foods, and the pectin contained in apples is soluble dietary fiber, which can slow down digestion, reduce the rate of blood sugar rise, and make us feel full. Apples produce 52 kilocalories per 100 grams and are low-calorie foods.

3. Choose foods high in calcium. Milk is rich in calcium, which is an essential mineral for strong bones. Friends with lactose intolerance can choose other foods, soybeans, natural cheese, yogurt, tofu.

When drinking milk, you can add some nuts, almonds, walnuts, delicious food, and increase the intake of essential fatty acids, omega-3.

4. The staple food should be thick and thin, and whole grain food should be chosen. The staple food we eat, which is important for our energy and nutrition, is carbohydrates. Finely processed grains lack dietary fiber and other nutrients, and the important ingredient is starch.

The ratio of various grains to rice is 1:2. The beans should be soaked for 2 hours before cooking, so that the multigrain rice will be more suitable for our appetite.

Sitting alone in the secluded grate, the bright moon comes to take pictures. Birdsong stream.

Summer K teaches you how to eat before and after exercise.

Breakfast is normal, and then some chocolate bananas or something.

If you wear it, you can wear shorts, and your shoes will be sneakers.

Don't rush too fast when running, run rhythmically, and start sprinting at the last 100.

Practice or competition at 8:00 a.m.

The previous day's dinner and dinner must be rich in carbohydrates, drink plenty of water, but after a night, the liver contains liver sugars.

The amount has been reduced, and supplementing with sugars before practice or competition can boost your performance. 90-120 minutes before exercise.

Eat small amounts of breakfast, such as bread with jam, or fruit, and avoid foods that contain too much fat, such as buns and burgers, which are not easy to digest, will stay in the stomach for a long time, and do not provide enough sugars. Sometimes milk too.

Causes gastrointestinal upset for some people. If you are used to eating a hearty breakfast, you need to eat it 2-3 hours before exercising.

There is plenty of time to digest. If you can't wake up early, you can also use a sports drink 10-30 minutes before exercising.

A slice or two of bread replenishes the liver sugar in the body consumed the night before.

Practice or competition at 10:00 a.m.

The day before, dinner and dinner must be rich in sugars and drink plenty of water. Eat a hearty, high-sugar breakfast at around 7 o'clock that day.

Three hours is enough time to digest these foods and replenish liver sugars without causing gastrointestinal upset, but it should be avoided.

Greasy foods because they take longer to digest, and you need to supplement with sugars, not fats.

Practice or competition at 12:00 noon.

The day before, dinner and dinner must be rich in sugars and drink plenty of water. Eat a hearty and high-sugar breakfast on the same day, if it is 8 o'clock.

For breakfast, you can eat a small amount of high-sugar snacks such as bread, juice or fruit around 11 o'clock. If.

Eat breakfast at 9 o'clock and add some sports drinks 10-30 minutes before the game.

Practice or competition at 4:00 p.m.

The day before, dinner and dinner must be rich in sugars and drink plenty of water. A hearty breakfast was eaten at eight o'clock in the morning and twelve at noon.

Order a high-sugar lunch and a small amount of high-sugar snacks at 3 p.m., and drink plenty of water throughout the day.

If you are too nervous to eat anything, you can start drinking a large glass of juice every 1-2 hours starting in the morning to replenish and maintain your body.

The content of internal liver sugar should be supplemented with a sports drink 20-30 minutes before exercise.

Practice or competition at 8:00 p.m.

Eat a hearty, sugar-rich breakfast and lunch that day, and a hearty, sugar-rich dinner at 5 p.m. or 6 p.m.

Eat a small, high-sugar dinner and avoid fatty foods such as fried foods, fatty meats, and burgers.

Drink 200-300cc of sports drinks or juice 20-30 minutes before exercising. Drink plenty of water throughout the day.