Fritzi After a run, especially a long run, you need to replenish your energy as quickly as possible. Research shows that muscles are most receptive to glycogen within 30 minutes of exercise. If you eat something immediately after exercising, you can minimize muscle tightness and pain.
You can focus on carbohydrates, but don’t neglect protein. The optimal ratio is that for every 1 gram of protein, there are 3 grams of carbohydrates. Some crackers with nuts and some cereal with yogurt are good options.
However, people who are trying to lose weight should avoid long-distance running exercise , control the running time within 60 minutes, and the speed should not be too fast. The principles of eating after exercise should follow the "123 Principle" of diet and exercise:
You can eat after resting for 1 hour after exercising. In order to have a better slimming effect, it is recommended to rest for 1 and a half hours.
A small amount of easily digestible food can be added 2 hours before moderate to high-intensity exercise that lasts for more than 1 hour. This is to prevent low blood sugar during exercise and lack of physical strength, which will affect the effect of exercise.
After major meals, such as lunch and dinner, you need to rest for 3 hours before doing aerobic exercise. Therefore, if you can only exercise at night, you need to advance your dinner time and appropriately reduce your food intake. Otherwise, sleep will be affected.
