Running consumes a lot of energy in your body, but after a night's sleep, a large part of glycogen in your body has been consumed, and it is less in the morning. If you run again and consume energy, you are prone to discomfort, such as dizziness, trembling hands and feet, and may also have symptoms of hypoglycemia, which may lead to falls and even injuries.
Some girls, in particular, are physically weak. If they don't eat or run in the morning, they are prone to hypoglycemia. Pay special attention to the supplement of sugar during running. It is suggested that you can put some candy in your pocket to ensure the full supply of energy.
Extended data:
Running is defined as land animals moving with their feet. It is defined as a step in sports, and both feet will not land at the same time. It can also be aerobic exercise or anaerobic exercise.
Running needs to pay attention to diet, as follows:
1, the first 60 minutes
Before exercise, you eat food to provide energy. It will fill your "fuel tank", boost your brain energy and focus on exercise.
At this time, you should eat high-calorie food and have an energy bar. This is a snack made of grain. It tastes like an omelet, which can bring you enough energy and make you feel neither too full nor too hungry.
2. The first 20 minutes
If you only have 20 minutes before exercise, then the liquid or food with high G 1 value is the most suitable. These fast-acting carbohydrates will help reduce abdominal discomfort or breathing during exercise, while providing instant burst of energy.
At this time, you should eat high-vitamin food, open a bottle of vitamin drink or eat a honey or jam sandwich made of white bread. This food digests quickly.
3. The first 5 minutes
Snacking before exercise is never necessary, but it can provide instant energy supplement if you are short of energy or have to rush to the gym after a long meeting.
At this time, you need a small amount of carbohydrates with a high G 1, such as eating a handful of raisins, almonds or glutinous rice.
Four or five minutes later.
Extremely tired fitness classes will exhaust your stored glycogen-it is an easy source of energy, which is stored in your muscles and will damage your muscle tissue at the same time. So your goal is to replenish these stored energy as soon as possible, so that your muscles can be repaired without preparing for the next class.
At this time, you need a lot of high protein to repair and rebuild damaged muscle tissue.
5, 45~60 minutes later
Eat more at this time. Studies show that people should eat within two hours after exercise, which is the fastest supplement speed. At this time, eating a protein meal with high carbohydrate and low fat can not only increase the glucose consumed by muscles, but also promote protein to enter muscles and repair them.
At this time, you should eat foods that supplement electrolytes. For example, a pasta with lean meat sauce and mixed vegetables. It is also necessary to supplement the electrolyte lost by sweating to promote the body's absorption of liquid.
References:
Baidu encyclopedia-running