You need to replenish energy as soon as possible after running, especially after long-distance running. Studies have shown that within 30 minutes after exercise, muscles have the highest acceptance of glycogen. If you eat something immediately after exercise, you can minimize muscle tension and pain.

You can mainly supplement carbohydrates, but don't ignore protein. The best ratio is that if there is 1g protein, there will be 3g carbohydrates. Some biscuits with nuts and some cereal with yogurt are good choices.

But for dieters, long-distance running should be avoided, the running time should be controlled within 60 minutes, and the speed should not be too fast. The dietary principle after exercise should follow the "123 principle" of dietary exercise;

Rest after exercise 1 hour before eating. In order to have a better slimming effect, it is recommended to rest for 1.5 hours.

A small amount of digestible food can be supplemented 2 hours before moderate and high intensity exercise lasting more than 1 hour. In case of low blood sugar during exercise, physical overdraft will affect the exercise effect.

After lunch, dinner and other dinners, you need to rest for 3 hours before doing aerobic exercise. Therefore, if you can only exercise at night, you need to advance the dinner time and reduce your food intake appropriately. Otherwise it will affect sleep.