First, 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.
Dairy products For runners, dairy products can provide enough protein for muscles and enhance their toughness. And whey protein. 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 prevent constipation.
Second, eat free-range poultry and eggs.
Poultry and eggs, together with the milk mentioned just now, can provide runners with the necessary protein and minerals, which is difficult for vegetarians to satisfy. Especially iron and zinc, can ensure the health and immunity of red blood cells. Free-range poultry meat contains more fat and less saturated fat, so the diet is healthier. For runners, vegan diet is not a good choice.
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Third, eat five different colors of fruit every day.
As we all know, fruits can provide vitamins, minerals and so on. The body needs to provide the necessary calories to effectively help people maintain a healthy weight. But from today, we might as well 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 have anticancer, preventive and Alzheimer's disease effects, and can also enhance memory. In addition, because most of these pigments are antioxidants, they can reduce the irritability caused by a lot of exercise.
Studies have found that pigments need to combine with each other to play a role, which is why it is recommended to eat at least five colors of fruits or vegetables every day. Also, eating only pigments that you think are useful, such as beta carotene, can't achieve the healthy effect of eating the whole sweet potato at all.
Fourth, plant food is eaten with skin.
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.
5. 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).
Experiments show that eating enough plant seed food such as cereals and beans every day can effectively promote health and maintain a healthy weight. People who eat more cereals and beans can also effectively prevent diabetes and some cancers.
Eat seafood in cold water
The most typical one is marine fish. Runners need to consume up to 50% more protein than normal people, and marine fish just provide a lot of high-quality protein. Marine fish can also supplement zinc, copper and chromium, which may be low in daily diet.
Seafood In the past twenty years, researchers have found that people who eat marine fish can effectively treat stroke. Marine fish contains fat, and many modern fish, such as heart disease and Alzheimer's disease, are related to this lack of fat intake. Fortunately, fat can also effectively alleviate the pain caused by exercise.
Tips: People who run every day, because running will consume a lot of physical strength, so it is very important to supplement nutrition every day. You can eat some vegetables, fruits, dairy products, eggs and other foods every day to help you replenish your physical strength quickly.
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