Eating this way before, during and after exercise will help you run without worries

Road running is popular now. Many people may not practice it on weekdays, but they are afraid that they will not be able to run as hard as they want when they really go out for a road race. Their heart is shaking while they are running. They dream of reaching the finish line, but in reality they are just getting on the car and driving to the finish line. How should they eat so that they don’t get bad results in the competition due to poor digestion or other physiological factors? Reading this road running diet advice will be a smart choice to help you get good results.

This suggestion is written in accordance with the sports diet guidelines. The diet should still be based on your daily diet, and then you can adjust your diet according to the suggestions to achieve the best competitive state.

Daily exercise meal preparation:

1. People who want to lose weight should pay attention to their calorie and protein intake. Generally speaking, it is not advisable to restrict calories and protein excessively to avoid a decrease in muscle mass.

2. For those who combine core exercises and weight training, avoid excessive intake of oil (including fried foods) and limit alcohol intake.

3. If you are a regular competitor, you do not necessarily need to take a glycogenotropic diet.

4. Sports supplements: Supplementing with "branched-chain amino acids" has been shown to reduce fatigue, but cannot improve performance during competition.

Food preparation the day before exercise:

1. Maintain normal eating habits and content.

2. It is not recommended to try new things, such as sashimi or unfamiliar food, so as to avoid gastrointestinal discomfort the next day.

3. Sports supplements: No special recommendations, just take them as usual.

Meal preparation on the day of exercise:

1. A low-glycemic diet is often recommended on the Internet, but a high-glycemic diet is recommended in the guidelines.

2. It is recommended to eat a moderate amount of fat to avoid excessive fat causing gastrointestinal burden. (For example: replacing sesame seed bun with egg in fried dough sticks with steamed bun, egg and cheese).

3. It is not recommended to consume high-fiber or gas-producing foods.

PS. Milk: Many Oriental people are lactose intolerant, and the lactose in milk often causes gastrointestinal discomfort. If you are used to drinking milk and do not experience gastrointestinal discomfort, milk is not considered a gas-producing food.

4. If you are taking whey protein or regular protein powder, you can consume it as long as the ingredients do not contain lactose.

5. Sports supplements: Caffeine is okay to consume because a moderate amount of caffeine can help improve athletic performance; studies have shown that the amount to be consumed should not exceed 300c.c. (about a medium cup of black coffee) or 6mg of caffeine per kilogram of body weight.

6. Water: You should start replenishing water 4 hours before exercise, replenishing about 5-7 ml of water per kilogram. That is to say, if you weigh about 70 kg today, you can slowly replenish about 400-500 ml of water (about the amount of water in a plastic bottle) from 4 hours before exercise to before the game. This will help prevent dehydration and affect your performance.

7. Juice: Can be drunk (it is regular juice, not 100% freshly squeezed juice). You can also just buy a 600cc can of juice. In addition to fruit juice, it is recommended to eat some low-fat and high-sugar foods, such as 1 to 2 steamed buns (toast or cream sandwich biscuits are not recommended because of their high oil content), high-sugar fruits (such as 2 to 3 bowls of Kyoho grapes in summer, 2 to 3 large sugar apples, watermelon, pineapple, mango, or bananas that are ripe and almost rotten, etc.).

Diet during sports (competition):

1. Choice of beverages:

In competitions that last more than an hour, it is not recommended to drink sports drinks that claim to be "low-calorie" or "can be drunk even when not exercising" during the competition. Due to long-term competition, this sports drink is "not enough" to provide sufficient electrolytes.

Replenishment method: Replenish 600~900cc of sports drink every hour (nutrition label shows 6~8g of carbohydrates per 100cc)

Replenishment time: On average, you can drink 200-300cc of sports drinks (such as ProHealth, Pocari Sweat, etc.) every 15-20 minutes. "Not recommended" to replenish oden soup stock from convenience stores: This method of replenishing soup stock is not advisable because it can easily lead to the risk of dehydration and affect the results of the competition.

2.Dietary supplementation:

Choose high-glycemic foods: What are high-glycemic foods? They refer to foods that can make blood sugar rise quickly in a short period of time, such as white rice, white flour, white steamed bread, bananas, etc., which can make blood sugar rise quickly and benefit athletic performance.

Fruits: Most fruits are rich in potassium ions. Just choose fruits that are easy to carry and replenish! (Therefore, it is not necessary to only supplement with fruits). It is not recommended to directly supplement "lemon slices" because "lemon slices" are "highly photosensitive foods". If they come into direct contact with the skin (especially the lips), they can easily cause dermatitis when exposed to sunlight.

Energy drinks or energy gels: Energy drinks can be combined with water to replenish during exercise, but it is not recommended to replenish "energy bars" during exercise because they have a high fat content and replenishing them during exercise may easily cause gastrointestinal burden.

3. For patients with gastroesophageal reflux, energy gel is a good choice, which can reduce the symptoms of "acid reflux" (gastroesophageal reflux).

Post-exercise diet suggestions:

In the initial 30 minutes after exercise and continuing for 2 hours to 4 to 6 hours thereafter, you can supplement carbohydrates and protein in appropriate amounts to promote glycogen recovery and repair muscle tissue, so as to avoid feeling tired several days after exercise. At this time, choosing energy bars is a good choice.

General reference diet after sports competition:

140 grams of cooked sweet potato (about 20 yuan from FamilyMart).

250cc low-fat milk (protein drink is also available).

Small sharing of experience:

In the mornings when I am going to exercise, I usually have a fixed breakfast - "steamed bun and egg with cheese + a cup of half-sugar soy milk + sugar-free latte". If I exercise in the evening, it will be a banana from the convenience store + a cup of sugar-free soy milk.

I didn’t think there was much difference between exercising in the morning and eating before (I’m currently on winter break for my master’s program, so I’ll take time out on weekends to go to the gym for an hour of weight training and an hour of aerobic exercise). Until I had a breakfast meeting with a friend and had an American breakfast with a high fat content (two slices of peanut butter toast, scrambled eggs, a small amount of fries + sugar-free latte). When I was working hard on the treadmill, I found that my stomach was a little heavy, and I even had a sour stomach halfway through. It turns out that high-fat food before exercise can really make people feel "uncomfortable" during exercise.

The above is a brief sharing of the author’s experience. I hope that you and I who exercise can encourage each other!

This article comes from: Nutrition and Medical Network

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