Many people exercise for fitness and weight loss, but the diet before and after exercise is also very important. However, they worry that eating too much will affect the results of their workout. Today, the editor will introduce you to the principles of diet before and after exercise, so you can easily achieve the best workout results...
Eat more natural foods
Try to stock your refrigerator and kitchen with more nutritious and healthy foods. For example, whole wheat bread, fish, lean meat, vegetables, and fruits. They provide the most basic nutrients your body needs, replenish energy in a timely manner, and help recover physical strength after running. Try to eat less processed food.
Multiple meals a day
Throw away the "three meals a day" concept, as it is not suitable for runners. Because runners need more calories than those who stay indoors, they should eat more meals a day, that is, a small meal every three to four hours. If you do this, you will find that you not only don't feel hungry throughout the day, but you are also full of energy and physically strong.
Eat what you like
Everyone knows the consequences of being a picky eater: one day you will end up with a "bucket waist" from binge eating. Of course, I mean to eat what you like in moderation, and don't force yourself to eat what you don't like. In the long run, this can store calories because you won't feel hungry and won't overeat. However, the most important thing is moderation.
Comprehensive absorption
Don't eat the same food day after day. Runners often regard pasta as a staple food, but there are other healthy and tasty carbohydrates, such as: whole grains, rice, and quinoa. Different vegetables and fruits provide different nutrients, so it is also necessary to eat a variety of them.
Don't forget protein
Runners tend to focus too much on carbohydrates and often neglect the intake of protein. Protein replenishes energy and repairs the trauma caused by training. Protein-rich foods should account for about 15% of your daily food. Runners, especially long-distance runners like marathoners, should consume 0.5g-0.75g of protein per pound of body weight. Protein-rich foods include fish, lean meat, poultry, soy products, nuts, whole wheat bread, egg whites, low-fat milk, low-fat cheese, and some vegetables.