After two weeks, increase your carbohydrate intake for one day. After maintaining a low-carbohydrate diet for two weeks, the carbohydrate intake increased to 2-3 grams per pound of body weight per day on day 15, and the protein intake decreased to 1 pound of body weight per day 1 gram. You can maintain a low-carbohydrate diet for 8-9 weeks, as long as you arrange a high-carbohydrate diet every two weeks.
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Food suitable for running and fitness
1, banana
Bananas contain fiber and protein and are easy to eat and digest. Professional athletes often eat them before and during competitions.
2. berries.
In addition to high fiber, vitamin C and potassium in berries such as strawberries help the body to repair itself.
3. Cauliflower.
Cauliflower is called "the power station of nutrition", which contains vitamin C, potassium, fiber and phytochemicals. According to Ms. Nancy Clark, these are the key factors to keep the best performance and health in sports.
4. Low-fat yogurt.
Running and other sports that need to resist body gravity can improve bone density, but runners still need to take calcium through diet. A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein, which is very beneficial to muscle growth and recovery after exercise.
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