Food to eat after running:

1, eat more seeds of cereals, beans, nuts and other plants or foods made from them. Why sow? Because seeds (including grains, beans, fruits of trees, etc. ) contains basic nutrients that grow into plants, such as protein, essential fat and some bioactive compounds (such as phenolic compounds and ferulic acid, which are antioxidants).

2. Eat five different colors of fruits and vegetables every day. As we all know, fruits and vegetables can provide vitamins and minerals needed by the human body, provide necessary calories and effectively help people maintain a healthy weight. But from today on, pay attention to their colors-yellow, orange, red, green, blue, purple and so on. The red color in pomegranate comes from anthocyanins, the red color in tomato comes from lycopene, and the bright yellow color in sweet potato comes from β carotene. These pigments are effective in resisting cancer, preventing heart disease and Alzheimer's disease, and enhancing memory. In addition, because most of these pigments are antioxidants, they can reduce the irritability caused by diseases and a lot of exercise.

3, plant food with skin to eat. Fruit skin also contains a lot of starch and various fibers. These mixtures contribute to the healthy growth of intestinal cells, reduce the probability of constipation and hemorrhoids, improve appetite and maintain a healthy weight. These fibers can also prevent about 3%-4% of heat absorption, which is one of the reasons why fruits and vegetables can lose weight.

Drink milk and eat dairy products every day. Fresh milk and dairy products (including cheese, yogurt, yogurt wine, etc.). ) should be part of the runner's daily diet. Besides supplementing calcium and strengthening bone health, milk has other benefits. For runners, dairy products can provide enough protein for muscles and enhance their resilience. Whey protein can also effectively strengthen the immune system. Even more amazing, the study found that including dairy products in the weight loss menu helps to lose more fat. There are active lactic acid bacteria, which can effectively enhance immunity and prevent constipation.

Extended information 6 best foods for running:

1, banana: If you are a morning runner, it is not difficult to know the difficulty of running on an empty stomach. At this time, more than ten hours have passed since your last meal, and your energy reserve is not high. Ms. Nancy Clark suggested that eating 100 to 300 calories can supplement physical strength. Bananas contain fiber and protein and are easy to eat and digest. Professional athletes often eat them before and during competitions.

2. Berries: After a lot of exercise like running, your legs may feel sore because your muscles are slightly torn after practice. This is why berries are a good choice for runners. In addition to high fiber, vitamin C and potassium in berries such as strawberries help the body to repair itself.

3. Cauliflower: Cauliflower is called "the power station of nutrition" and contains vitamin C, potassium, fiber and phytochemicals. According to Ms. Nancy Clark, these are the key factors to keep the best performance and health in sports.

4, low-fat yogurt: running and other sports that need to fight against body gravity can improve bone density, but runners still need to eat calcium through diet. A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein, which is very beneficial to muscle growth and recovery after exercise.

5. Lean beef: Beef is a high-quality source from protein, with extremely high iron content, which is a particularly important element for runners, because iron deficiency can lead to fatigue. If you are a vegetarian, soybeans, peas, green leafy vegetables and iron-containing grains are all good choices.

6. Salmon: Salmon is also a good source of protein, and it contains a lot of omega-3 fatty acids beneficial to heart health-as we all know, running is a classic aerobic exercise of cardiovascular exercise, which can prevent inflammation and disease.

References:

People's Network-What to eat before and after running? Six kinds of food keep you in the best condition.