How to eat excellent performance after running
What do you usually eat after the end of the run? Papaya milk, watermelon juice, peanut toast, banana or not? In fact, for runners or regular exercisers, what to eat after exercise can help maintain excellent performance. 
Nutritional combination "carbohydrate" + "protein"
After the exercise, chocolate milk is an ideal nutritional combination of “carbohydrate†+ “proteinâ€. Chocolate embosses water to give compounds, while milk provides protein. In addition, the sugar in chocolate is good for running bodies.
In " fatigue caused by exhaustion of fuel, " carbohydrates are a very important source of energy (fuel) for muscle. Most sugars and starches are carbohydrates and are the main source of fuel for runners, while other sources of fuel include fats and proteins.
There are two types of carbohydrates:
Simple Carbohydrate and Complex Carbohydrate.
A single carbohydrate is like fructose in fruit or sucrose commonly consumed. Complex carbohydrates are like bread, rice, and cereals. Both are helpful. In the case of the runner, after completing an intensive training, the fuel needs to be replenished immediately.
Chocolate milk can be quickly absorbed into the body to replenish lost burning, while protein can provide the raw materials needed for muscle repair. In the 45 minutes after the end of the exercise, this is the best time for the body to replenish energy and repair muscles. Before exercise, after exercise in sports and what to eat into, help speed the body's recovery, so that you can cope with more and more frequent training.
Chocolate milk is very easy to obtain and can be purchased at the supermarket, and the formula ratio is quite suitable for the repair of the human body after exercise. Liquid chocolate milk is easier and faster to be absorbed by the body than chicken and rice.
Then if you finish a rather hard workout and want to recover faster, the diet after exercise is quite critical, and timely protein supplementation helps repair and accelerate muscle growth. It is recommended to choose Lean Protein, like chicken, turkey, and fish.
What to eat before running depends on the length of your run. Most of the runners who ran for less than an hour had no problem adding a single carbohydrate near the time of exercise. A dietitian suggests that bananas, a whole piece of wholemeal bread or hand-made dry grains are healthier than just drinking sugar-containing water.
For runners who want to marathon, it is recommended to take a combination of carbohydrates, at least 2 to 3 hours before the start to eat pasta (Pasta), and in the process of running, add sports drinks, intake of carbohydrates. Why choose a composite carbon hydrate? Because of the complex carbohydrates, you can supply your energy more continuously. Perhaps you can understand the operation of "insulin", you can know why, complex carbohydrates can supply more lasting energy, " repair the body's gold for 7 hours ."
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For those who want to lose weight by running, you should pay attention to your diet before exercise. If you don't eat before exercise and your body has no fuel, your body will metabolize your muscle tissue. By generating the fuel needed for exercise, it will lead to catabolism. Finally, you are not using fat, but muscle. .
Therefore, for those who want to lose weight by running, you should reduce the calories you eat during meals, not eat anything before exercise. If the runner wants to maintain his weight, he should increase his calorie intake according to the running condition.
In addition to carbohydrates, fat intake should also be valued
Fat is divided into three categories:
Saturated Fat
It is found in meat and animal foods like cheese, milk and butter.
Unsaturated Fat
It is found in fish and plant foods like avocado, peanut butter, nuts and olives.
Trans fat
Exist in margarine, most of the snacks and fried foods in fast food restaurants.
Dietitians recommend runners, in the usual diet, "unsaturated fat" can be twice as much as other types, which is good for body health and anti-inflammatory. Because fat and digestion time is long, the impact on exercise performance is not so critical, so if you want to take fat, it should be after the end of running, not before. Ingesting the right amount of fat does not mean that you will become fat, but that it is caused by excessive intake of calories.
Calcium and Vitamin D
The intake of calcium and vitamin D is also important for the daily diet of runners.
They can protect bones and reduce the risk of sports injuries. Milk, yogurt and cheese are good sources. For vitamin D, sun exposure is also a good choice. " Daily sun for 20 minutes to activate vitamin D is stronger ."
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