It's best to have sugar in your daily diet-that is, starch, black rice or whole wheat bread. In addition, there should be at least foods containing protein, such as low-fat milk, cashews, lean meat or fish. In addition, there should be a proper amount of healthy fatty foods, such as olive oil. The diet before running can be eaten within 30 minutes to 3 hours before running, and it should be mainly digestible food. Fruit, whole grain (whole grain, ground or crushed grain) contains endosperm, bran, bran and other original basic components in the same proportion as unprocessed grains, such as barley, buckwheat, broken wheat, corn, millet, rice, rye, oats, sorghum, wheat, wild rice and so on. You can also eat some snacks five minutes before departure, such as a banana, or coffee and tea with honey, which can improve your health. Diet after running Within 30 minutes after running, you need to eat healthy starch and protein food (the content should be around 10g), and you can choose low-fat chocolate milk, or one and a half cups of jelly and one cup of skim milk. On the day of hydrating running, pay attention to the color of urine all day to ensure that you drink enough water. If your body is full of water, the color of urine should be light yellow. If you run for less than an hour, drink ordinary water; If the running time is between one and four hours, it is best to choose sports drinks. Above: Xinzhuang Jingbu Qiao Shan Treadmill Massage Chair Monopoly Exhibition Center (No.369, Xinzhuang Road, Minhang District, Shanghai, near the South Square exit of Xinzhuang Metro 1 Line).