Eat more before running to increase your strength. Running is our most common form of exercise and fitness. Many people will eat some food before running to enhance their physical strength. Here's what to eat before running to increase your strength.

Eat more before running to increase physical strength 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.

Berries; berry; bacca

Your legs may feel sore after such a large amount of exercise as running, which is because the muscles have 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.

Cauliflower

Cauliflower is called "the power station of nutrition", which 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.

Dizhi garlic milk

Running and other sports that need to resist body gravity can improve bone density, but runners still need to take 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.

What does running eat to supplement physical strength?

First, you can eat some bananas. Bananas are rich in potassium, which can effectively supplement the potassium lost by the human body. Moreover, bananas are easy to digest, so they can replenish the energy needed by the human body more quickly.

Second, the content of protein and carbohydrate in yogurt is relatively high, and the calorie value is also high. Drinking a cup of yogurt before running can effectively replenish energy.

Third, the protein content in eggs is very rich. Eating an egg before or after running can effectively enhance physical strength.

Fourth, you can also drink a little honey water. Honey water is very rich in monosaccharides, and the demand for glycogen is relatively high when running. Drinking honey water can satisfy glycogen.

Eat more before running to increase your strength. 2. Food you can eat before running.

Replenish water. After a night's sleep, the human body will definitely lose water. Many girls are afraid that drinking water before going to bed will cause edema on their faces the next day, making it difficult to put on makeup and keep moisture low. You need to replenish enough water 20~30 minutes before morning exercise.

Drink slowly when drinking water, because it needs to give the kidney a certain metabolic time to let the kidney excrete excess water from the body. Refuse hypoglycemia. A small amount of carbohydrate food, such as bread, cereal, bananas, steamed bread, etc. You can avoid the symptoms of hypoglycemia caused by morning exercise, but remember not to eat a lot, otherwise it will cause stomach discomfort during morning exercise.

Supplementing carbohydrates before morning exercise can also regulate the normal metabolism of fat, provide stable dietary fiber for the body, provide physical fitness for exercise, and make morning exercise achieve twice the result with half the effort.

Foods not to eat before running:

1, greasy food. Oily food is often high in calories and fat, and eating it before morning exercise will cause a great burden to the body. If it's morning exercise to lose weight, these foods can't be consumed in morning exercise, but get twice the result with half the effort. Typical: Fried dough sticks, oil cakes and rice cakes.

2. Dairy products. Drinking milk will improve the effect of morning exercise. Rumors. Dairy products will consume your energy and slow down your body's absorption of carbohydrates. Typical: milk, all kinds of dairy products.

3. nuts. Nuts are rich in nutrients, but they contain a lot of fiber, which will make you have stomach cramps or stomachaches during morning exercises. Typical: all kinds of exercise energy bars mainly based on dried fruits.

4. Like nuts, the fiber contained in fruits and vegetables can also cause the symptoms of stomach cramps. Typical: apples, carrots and celery. 5, high protein food. Different from the above foods, you can eat a small amount of high-protein foods (within 10g) before morning exercise. Once overdosed, protein will bring huge digestive burden to the stomach and affect the effect of morning exercise. Typical: 1 eggs (1 eggs contain about 7g of protein and protein). Note: Never do morning exercises on an empty stomach.

Eat more before running to increase your strength. What fruit is good to eat after running?

1. What kind of fruit and banana is good to eat after running?

Bananas are rich in potassium and magnesium. Potassium can prevent hypertension and muscle spasm, while magnesium can eliminate fatigue. Banana can supplement sugar and calories for human body, and is also an important source of tryptophan, vitamin B6 and magnesium, which is of great significance for eliminating nervous system fatigue and regulating the function of hormone system. In addition, bananas also contain a substance called alkaloids, which can make people feel refreshed.

2. What fruit does watermelon eat after running?

Watermelon is rich in potassium, which can quickly replenish potassium easily lost with sweat, avoid muscle weakness and fatigue caused by it, and drive away burnout. Watermelon can relieve fatigue and muscle aches after exercise. It contains citrulline, which can react with enzymes in human body and be converted into arginine beneficial to human circulation and immune system. Arginine can promote the production of nitric oxide and help to relax blood vessels.

3. What fruit is a good apple to eat after running?

Apples are rich in vitamins and water, which can supplement the water and vitamins lost during running. Protein and minerals contained in apples can help restore physical strength. In addition, apples contain polyphenols, which can enhance muscle strength.

4. What fruit do you eat after running? Strawberries are delicious.

After running, you may have a slight muscle tear and your body will feel sore. Besides high fiber, strawberries also contain vitamin C, potassium and other ingredients that are beneficial to the body's self-repair.

5. What fruit is good for oranges after running?

It is easy to sweat when running. Vitamin C will be excreted with sweat, and the content of vitamin C in oranges is very high. Eating some after running can supplement vitamin C, enhance the body's resistance and discharge fat-soluble toxic substances.

6. What fruit do you eat after running? What purple grapes.

Purple grapes contain anthocyanins, which have anti-inflammatory and antioxidant effects. Eating purple grapes after running can help restore physical strength and reduce muscle and joint inflammation caused by exercise.

Things not to do after running

1, don't squat and rest.

If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

2. Don't take a cold bath when sweating.

When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

3, don't omit finishing activities.

When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.

4. Don't be greedy for cold drinks

You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

Stretching after running

1, calf stretching exercise

When we are running, the pressure on our calves is the greatest, so we should stretch the muscles of our calves after running. This method is very simple. Put your hands on the wall, keep your legs apart, bend your front legs and straighten your rear legs. Straighten your feet forward, hold for 30 seconds after you feel the stretching feeling in your hind leg, and then stretch the other leg, and repeat this several times.

2, hip flexor stretching

The muscles in front of the buttocks are called hip flexors. When we lift our legs during running, part of our strength comes from the hip flexors, so these muscles also need to be stretched after running. Its practice is also relatively simple, that is, the body is kept upright, the legs are separated in tandem, the front legs are bent 90 degrees, the thighs are held by both hands, and the buttocks are moved forward at the same time, until the gluteus flexors and the upper thighs of the hind legs are stretched. This action is kept for 30 seconds, and then the legs are changed, so that it can be repeated several times.