Just pay attention to nutrition in breakfast. You can drink milk and eat eggs with a bowl of rice porridge. If you want to eat more fruits and vegetables and soy products, as the saying goes, you can see the importance of breakfast if you eat well at breakfast, eat enough at noon and don't eat at night.

If you want to lose weight, you should pay attention to reducing calorie intake after running in the morning. In the morning, you can drink a cup of milk or soybean milk, or porridge, eat a whole wheat bread or steamed bread, eat an egg, eat some vegetables, eat less staple food or rice or noodles at noon and eat more vegetables. It is best to include tofu or meat products in dishes, but don't eat fat, cook with less oil, and eat porridge and vegetables at night.

Eat in several time points:

1, just finished running (about 0-20 minutes): At this time, because the body is still in a relatively excited state, the blood circulation of the body is very fast, and there is less blood in the stomach, so it is not appropriate to eat indigestible food at this time.

But the body needs to replenish energy, so it is better to eat something easy to digest, such as bananas and tomatoes. The advantages of eating two kinds of fruits are: fast digestion, less burden on the stomach, energy, vitamins and water, and many benefits.

There are also milk and eggs, both of which can bring you rich protein and amino acids. You know, running, as an aerobic exercise, will consume protein, especially long-distance running, so it is very useful to supplement milk and eggs after running.

2. After running for a period of time (after 30 minutes): At this time, people's pulse has almost recovered, blood flow tends to be normal, and the digestive ability of the stomach is greatly enhanced. At this time, you can eat what you usually eat, such as noodles, porridge and lean meat.

Some people think that cooking porridge will be very troublesome because I am very tired after running. I think it can be cooked in advance! Cook before running, and the porridge will be almost cold and more delicious after running. In addition, adding lean meat and eggs to porridge will make it more nutritious and delicious. Wouldn't it be better?

And boiled noodles. The noodles here are not instant noodles, but dried noodles, Dandan Noodles and egg noodles sold in the supermarket, so it won't cause health problems if you eat them often. Cooking noodles is very fast, ten minutes. It only takes ten minutes from boiling water to preparing for eating. You can also add cabbage, vegetables and eggs according to your personal preference (eggs are really omnipotent).

3, and before and during running, you should actually eat something to supplement energy and nutrition. If you are running to lose weight, you don't have to. You can eat some bananas, chocolates, energy bars and so on. Bananas are also omnipotent. As for chocolate, some people can eat it, while others will feel uncomfortable. This thing is different for people with different constitutions. Choose for yourself! Eating chocolate can relieve mental stress, improve the excitement of exercise and provide a lot of calories, but it is not suitable to eat more, which is not good for exercise.