Many friends chatted with me and said that they would go to fun run in the evening. I really don't know if I want to eat. In fact, if it is digestible fruit or whole grains, you can eat it 30 minutes before running. Even, you can eat some digestible snacks five minutes before departure, such as a small banana and a small piece of chocolate, which can improve your health.
About post-run diet
If you sweat during exercise, your body will lose vitamin C, calcium, potassium and magnesium. Within 30 minutes after the fun run, you should eat some alkaline food. Bananas and milk are a good match. Banana is the best supplement after sweating, and milk is a completely alkaline food, which can reduce fatigue after exercise.
If you are afraid of obesity, or friends who hate bananas, you can change bananas into other fruits with less sugar content, such as apples, mangoes, peaches and kiwis. Watermelon has high sugar content and calories, so you should choose it carefully. Of course, try not to eat too much fruit after the fun run. Eating too much fruit and protein at night will make people wake up early the next day.
After exercise, a lot of sugar, protein and fat in the body are decomposed during exercise, resulting in acidic substances such as lactic acid and phosphoric acid. These acidic substances make people feel muscle soreness, joint soreness and mental fatigue by stimulating human tissues and organs. At this time, if you simply eat meat, eggs, fish, etc. Rich in acidic substances, your body fluids will be more acidic, which is not conducive to the lifting of fatigue. However, alkaline foods such as vegetables and fruits can prevent the blood from becoming acidic and help you recover after exercise. This is why it is not easy to have big fish and big meat after a lot of exercise.
According to the length of exercise, the diet is particular.
30-60 minutes of moderate and low intensity exercise.
One-hour brisk walking, jogging and other low-intensity sports do not need extra food, as long as you eat three meals a day normally. If it is strength training, add a cup of yogurt or a box of milk before exercise to provide enough protein for muscle growth.
1-3 hours of exercise
Don't worry about exhaustion before exercise, eat a lot. Supplementing sugary sports drinks during exercise is enough. Sugar can be absorbed quickly by 1-2 coarse grain biscuits without affecting weight loss and improving exercise effect.
Exercise for more than 3 hours
Generally speaking, such intense and intensive exercise is not recommended. The diet before exercise should be digestible, mainly carbohydrate, supplemented by some fish and vegetables. Be sure to supplement intermittently during exercise and prepare some snacks in advance: soda biscuits, coarse grain biscuits or fresh fruit.
Solved the problem of how to eat in fun run, just like deciding whether to run or not!