What to eat to go

You are what you eat, and depending on what you eat, it can determine how far you will run.

All the food you eat has an effect on the body that can stimulate some activity and disrupt others, whether you want a day off or a day off.

So if you are one of the millions of people in the world who run at least once a month, in your opinion, what should you do when you do not go out the door to stretch your legs? Do you have a good recovery drink when you return from training?

Whether it’s going to the gym on a Saturday morning or a 10 Ks race or a marathon, the right meal can make a big difference in your career. and fathers

Rene McGregor, a sports caterer, failed for the BBC

a series of dietary recommendations, in the areas of nutrition, age and gender.

In the first place, McGregor emphasizes the importance of fats and proteins for exercise. Carbohydrates give energy to the muscles, the problem is that the human body can store enough glycogen to only work between 60 and 90 minutes, depending on strength and endurance.

When these warehouses disappear, people feel powerless. It is important to get the required amount of fat without taking a nap.

Read: 5 Historical Food Stories in Sports

After breakfast with oatmeal, whole wheat toast and cold eggs, about two hours before running, you should enter the body. the recommended carbohydrate level.

Depending on the required portion of the body, between 30 and 60 grams per hour can be given to girls (25 g) or 300 ml of sweet juice, 200 ml of water and a quarter teaspoon of salt (30 g). Jelly candies can weigh up to 5 g.

Three to remember

1. Bit

Recent studies from the University of Exeter show that beets can improve sportsmanship due to their high nitrate content. This compound converts nitrogen oxides in the body, which can reduce the amount of energy and oxygen used during exercise, allowing runners to run faster and longer. Ordinary runners can tell the difference from ordinary athletes. Recommendation: At least 먹튀검증 (millimol per liter), two to three hours before training five days before the race.

Whole wheat

To achieve firm and firm skin, people need to have a source of fat in their body. This nutrient is very important as a source of exercise because it is converted to glucose and used to build muscle strength. Only a small amount of fat can be stored as glycogen in the liver and muscles, so it is important to use it. Budget: It is better to choose foods rich in carbohydrates than oats or whole grains.

3. Calcium

Calcium is what builds and maintains bones and prevents injuries. It is recommended that adults and children over the age of nine take 1,300 mg of calcium daily. Milk is the most common source, but there are other options such as soy, raw vegetables like broccoli or broccoli or small fish like anchovies and satay. Description: The required amount of 1300 mg can be obtained from a piece of cheese, 250 ml of milk, three sardines, 100 grams of tofu or a small cup of yogurt.

As for protein, it is important because it helps build, repair and regenerate muscles, but the amount to be spent depends on how much exercise is done.

About 0.8 grams for women and 1 gram for men per kilogram are recommended for the average athlete.

If a woman weighs 57 kg, for example, she needs 46 grams per day, which can be found in two eggs, 75 grams of chicken and 400 ml of milk.

Regular athletes should eat at least 0.25 grams per kilogram of their body weight three to six times a day, it is wise to ask yourself a few questions.

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