2 Starchy food is the main food. If dinner is arranged after running, then the dinner after running is actually the same as usual, with starch as the main food, supplementing most of the glucose consumed by the body during running and helping to synthesize glycogen. Starch food is mainly rice and pasta that you usually eat.
Of course, if possible, it is also a good choice to eat more coarse grains besides polished rice and refined flour. Coarse grains contain polished rice and refined powder, but do not contain vitamin B 1 and inorganic salts, and there are various nutrients, which are more beneficial to the body. Corn, sorghum, purple rice, oats, Redmi and black rice are all good choices.
Eat more fruits and vegetables. You can eat more fruits and vegetables after running. Fruits and vegetables are low in calories and easy to make people feel full, so they can not only solve the hunger, but also prevent people from taking in too many calories. Moreover, fruits and vegetables are rich in dietary fiber, which is of great help to the digestion of the stomach.
Proper consumption of aerobic exercise such as protein running will not only consume sugar and fat, but also consume a lot of protein, leading to muscle loss. Therefore, after running, you should also supplement appropriate protein in time, such as milk, eggs, chicken breast, beef, beans, etc., to help muscles synthesize protein.
If the purpose of running is to lose weight or just exercise, you don't need to eat too much protein food. If you want to gain muscle, you can eat more.