"The food is human 'fuel'." The Missouri sports nutritionist Kathy, Tim Mick says, "you take it things will affect your running, or to be useful, or is unfavorable."
So, before and after running what should what to eat, how to eat? Tim Mick gives the following advice, including not only running the restaurant before and after each meal, in fact, your meal will influence the running state.
diet
Your every meal best contains carbohydrate-that is, black rice starch or whole wheat bread contain these substances. In addition, at least have include protein food, such as low-fat milk, cashew, lean meat or fish. In addition, have a moderate amount of health fat food, like olive oil.
Ran former diet
In 30 minutes before running to three hours can eat, should be easy to digest food, fruit, the mainly grain (i.e. completely, the ground or crush grain, grain containing the original basic ingredients such as endosperm, furfural, bran and proportion and raw grains, such as before the same barley, buckwheat, broken wheat, maize, millet and rice, rye, oats, sorghum, wheat and wild rice etc), and certain proteins. Before leaving five minutes can also have some snacks, such as a banana or join honey coffee and tea, can improve the state of the body.
Run eating
In run after 30 minutes, need to eat healthy starch and protein content in the food (should be about 10 grams advisable), alternative have low fat milk chocolate, or a cup of half of the jelly, a glass of skim milk, etc.
Filling water
In the days of running exercise a day should be aware, ensure the urine color drinking plenty of water. If your body moisture enough, the urine color should be light yellow. If you run time less than one hour and have common water can; If running time in one to four hours, best choice between sports drinks.
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