Only eat bananas when exercising? Insufficient glycogen causes premature wall-hitting

Can’t eat before road running? Can you only eat bananas to replenish your energy during road running? Do you need to drink a lot of water after a run? Then you are wrong! The nutrition doctor said that you can only eat low-glycemic index foods within 2 hours before a road run, and it is best to eat rice balls during the run. As for after the run, you must replenish a lot of sugar, the sweeter the better. Why is that?

Eating the wrong foods before, during, and after exercise may cause you to gain weight.

"Strange! I often participate in road running, but why does my weight keep soaring?" Dr. Wang Jinkun, president of the International Society of Health and Nutrition and director of the Asian Nutrition Alliance, said that exercise is popular now, especially road running activities are very popular, but some people have wrong myths and eat the wrong foods before, during and after exercise, which will cause them to gain weight.

Only low-GI foods can be eaten within 2 hours before a run

Some people think that you can't eat before road running. In fact, the total calories before exercise must account for 70% of the total calories before, during and after exercise. The important source of calories is carbohydrates. The meal before exercise should include foods with a high glycemic index (GI), including sweets such as cakes. However, within 2 hours before preparing for a road run, you can only eat foods with a low glycemic index (GI). Otherwise, insulin will rise rapidly and blood sugar will drop rapidly. Due to insufficient glycogen, the "wall period" will appear early, and you will feel weak and run very hard.

Dr. Wang Jinkun, director of the Asian Nutrition Alliance, said that the important task after road running is to quickly replenish glycogen to avoid muscle breakdown and lactic acid accumulation, which will lead to a decrease in physical strength.

Eat a meal every half hour during a run to maintain endurance

As for nutritional supplements during road running, you cannot choose to only eat bananas or drink water. Because you need to maintain endurance, it is best to eat rice balls every half an hour, or make your own sports drinks with honey or sucrose. Because if you supplement sweets at this stage, they will immediately turn into glycogen and accumulate in the body. If you don't supplement sugar immediately, your muscles will break down, causing your endurance to decrease and you may not be able to continue to complete the race.

Taking 1 cup of 35 grams of nutritional protein mixed drink as an example, the protein content is about 29 grams.

After road running, liver glycogen is quickly replenished to avoid muscle breakdown

The important task after road running is to quickly replenish glycogen to avoid muscle breakdown and lactic acid accumulation, which will reduce physical strength. Therefore, try to replenish sugar, including your favorite sweets, until you can't eat anymore. Bananas are not the only food.

Exercises are divided into endurance and gravity types. The former includes road running, cycling, etc., while the latter refers to muscle weight training. No matter which type of exercise you do, you must eat the right food. In addition to supplementing sugar, protein intake must also be correct, because choosing the right protein is beneficial to muscle formation. The more muscle mass, the faster the energy consumption. Therefore, it is recommended to consume high-quality protein, including soy protein and dairy protein such as milkshakes, which is one of the representative foods. In addition, attention should be paid to personalizing calorie intake. Through instrument testing, one can know the calorie composition of an individual before and after exercise.

Daily protein intake per person, based on body weight

How should each person's daily protein intake be calculated? Dr. Wang Jinkun said that instead of looking at the portion size, it is better to learn to know the weight of protein. The recommended protein intake is 0.8 grams to 1 gram per kilogram of body weight per person. For a person weighing 50 kilograms, the daily protein intake per person is about 40 grams to 50 grams. Taking 1 cup of 35 grams of nutritional protein mixed drink as an example, it contains about 29 grams of protein but only 100 calories. If it is mixed with skim milk and drunk, the calories are about 180 calories. It is a good choice for people who are controlling their weight.