Many people have the idea of giving up because of this, and have not even started running. Seeing friends around you is also discouraging you from running. In fact, physical protection, nutrient intake and time control during running are all very delicate knowledge. If mastered correctly, running will have the effect you want!
When is the best time to run? Do you want to eat after running? How to stretch is the best for the body? Today I will tell you how to maximize the effect of running ~
1, can't sleep after running insomnia?
Running before going to bed will affect the heart rate and cause insomnia. Running at night, the recommended time is 3 hours before going to bed. Avoid strenuous exercise. It takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day.
I want to remind you here: fun run had to eat before, but he could only eat half full. If you eat a lot of high fat at dinner, you need to take a long time to exercise, because these things are difficult to digest ~ Before the fun run, you should choose to eat some high-protein, digestible foods, such as fish, staple food and other carbohydrates, which can provide the energy you need during exercise ~ You will sweat during exercise, so you should also pay attention to the supplement of liquids before exercise, including boiled water, soup, juice and so on.
Metrx protein Bar, the protein in your pocket, is a very healthy meal replacement snack. Whey protein powder in protein bar digests faster than casein, which makes you feel full easily ~ No matter what your goal is, whether you want to lose fat or gain muscle, a small protein bar can help you achieve it ~
2. Is the fat reduction plan stranded?
Keep running, but why not lose weight? Have you ever thought that there is something wrong with warming up! In fact, the most commonly used warm-up forms such as brisk walking and jogging are not as good as in-situ dynamic stretching! Doing some dynamic stretching before and after running can not only promote joint flexibility, but also double the fat-reducing effect of aerobic exercise.
Training without warm-up and stretching is incomplete training. If you neglect warm-up and stretching for a long time, it may be accompanied by perennial injuries. "Don't neglect warm-up stretching in any training. There are many ways to stretch. The whole stretching process is mainly static stretching, and of course it can also be dynamic stretching according to your own situation, that is, rhythmic" vibrating pressure ".
Do some simple stretching before running, mainly stretching quadriceps, hamstring, back muscles, buttocks and calf muscles. This adidas stretching belt can help you stretch your legs very well ~ The belt type is simple and convenient, and you can do it anytime and anywhere ~ Don't ignore it before and after running ~
3. If you are hungry after running, what can you eat to gain weight?
Exercise consumes calories and makes people feel hungry. There may be big fish, big meat and beer in the midnight snack, and the heat that is hard to consume will be replenished at once. Eating too late and too full will also affect the sleep at night. But this doesn't mean that fun run doesn't eat or drink after the night ride ~
Because you sweat more during exercise and produce more lactic acid, you can choose to drink some sports drinks rich in vitamins and minerals to supplement electrolytes in your body. Coconut water and pure fruit juice are rich in potassium and magnesium minerals, which can reduce muscle fatigue and play a certain satiety. In addition to quickly supplementing the water and nutrition needed by the body, it can also neutralize lactic acid and make the body quickly recover from fatigue.
Pure fruit juice comes from Turkey and does not contain any artificial colors and preservatives ~ It comes from artificial fresh picking, pure raw materials, and tastes better ~ A bottle after exercise can replenish water and nutrition ~ Or a cup in the afternoon leisure time, which is low in calories and delicious ~
Drinking water can't satisfy you. What can I eat to gain weight? In fact, you should avoid eating foods with high sugar and high glycemic index. Who pointed out that the sugar intake of children and the elderly should be controlled below 10% of the total energy intake to prevent health problems such as tooth decay, obesity and diabetes. The body needs sugar every day, and try to take it from foods with low GI value such as coarse grains. Swear to lose weight in the end, it is best to drink sugar-free yogurt and milk, supplement protein and reduce calorie intake.
Skim milk imported from Germany, fat-free, is the daily darling of sports enthusiasts ~ smooth taste. If you have the determination to lose weight recently, you can drink more milk every day to replenish energy ~ but this skim milk has a light taste and needs a strong taste. You can buy whole milk.
4, it will replenish water and will not swell.
After a fun run, babies who drink a lot of water usually find some edema the next day. Here is a reminder, even if you exercise, you should drink less water at night, and you can supplement more in the morning and at noon. Everyone knows to drink less water at night, but they just can't. Why? Is there too much salt for dinner?
According to the daily salt intake recommendation given by the World Health Organization, adults should be less than 5g! The Dietary Nutrition Guide for China residents also advocates that the salt intake of China people should be controlled below 6g. In the nutrient composition table of preserved plum, dried tangerine peel and biscuits, the content per 100g is 100%, indicating that the salt intake of that day has reached a critical level! If the edema is serious, try to adjust the hydration time and reduce the salt intake, which means eating less snacks.