After a long run is most suitable to eat six kinds of food

A marathon runner" food guide" author, a registered dietitian Nancy Clark pointed out:" Lady runners need high quality food, can provide a lot of energy."

1 bananas

If you are running in the morning, it is not difficult to understand the difficult time distance running on empty, you last meal is over ten hours, your energy reserves is not high. Nancy Clark, take 100 to 300 calories of food you can add strength, banana contains fiber and protein, easy to eat and digest, occupation athlete also often before the game and the game at rest edible.

2 berries

After running such a large amount of exercise training, your legs may feel pain, this is because the muscles after exercises after a slight tear. That is why the berries for runners is a good choice of reason, in addition to having high fiber, strawberry and other berries contain vitamin C and potassium elements all contribute to the physical self repair.

3 cauliflower

Cauliflower is referred to as the" nutritional power station", with vitamin C, potassium, fiber and phytochemicals, according to Nancy Clark introduced, these are the motion to keep the peak performance and health of key elements.

4 low-fat yogurt

Running against the gravity movement, can improve bone density, but runners still need by dietary intake of calcium. A cup of yogurt or sour cream contains the human daily requirements of calcium element 1/3, moreover, but also rich in protein, the post exercise muscle growth and recovery are very useful.

The 5 lean beef

Beef is the source of high quality protein, and iron content is high, the runner is particularly important one element, because iron deficiency can lead to fatigue. If you are a vegetarian, then the beans and peas, green leafy vegetables and adding iron grains are a good choice.

6 salmon

Salmon is also a good source of protein, but also contains many beneficial to heart health -- as everyone knows running is a classic cardiovascular exercise aerobic exercise -- the Omega 3 fatty acids, can prevent inflammation, prevention of disease.