How to Eat and Regulate Regularly Running

People who frequently run are recommended to maintain energy supply and athletic performance through a diet combination of high carbohydrates, high-quality protein, moderate fat, sufficient hydration, and vitamins and minerals. After running, it is necessary to replenish glycogen in a timely manner, with priority given to whole grains, chicken breast, deep-sea fish, low-fat dairy products, and fresh vegetables and fruits.

1. High carbohydrate

Running consumes a large amount of muscle glycogen, and daily carbohydrate intake should account for more than half of total calories. Eat low glycemic index foods such as oats and sweet potatoes 2 hours before exercise, and supplement with fast energy sources such as bananas and whole wheat bread within 30 minutes after exercise to help muscles recover quickly. Avoid refined sugars to prevent blood sugar fluctuations.

2. High quality protein

requires 1.2-1.7 grams of protein per kilogram of body weight to repair muscle fibers. Chicken breast, egg white, Greek yogurt, etc. provide complete amino acids, which are more easily absorbed when combined with carbohydrates after exercise. Plant proteins such as quinoa and tofu can be used as supplements, but attention should be paid to pairing them with grains to improve utilization efficiency.

3. Moderate fat

Unsaturated fatty acids in nuts, avocados, and salmon help lubricate joints and fight inflammation. Control the daily fat percentage at 20-30% and avoid excessive intake before exercise to delay gastric emptying. Olive oil cooking can retain nutrients, and a small amount of nuts can stabilize blood sugar after running.

4. Adequate hydration

Running requires supplementing 500-800 milliliters of electrolyte drinks per hour, and drinking 300 milliliters of water in portions 2 hours before exercise. The color of urine is an important indicator, and light yellow is preferred. Sodium containing beverages can be added in high temperature environments to avoid excessive drinking at once, which can lead to hyponatremia.

5. Vitamins and minerals

Dark vegetables and citrus fruits supplement with vitamins C and E to combat oxidative stress, while spinach is rich in magnesium to prevent muscle spasms. Red meat and shellfish provide heme iron to improve oxygen carrying capacity, while dairy products enhance calcium to reduce the risk of stress fractures. If necessary, consult a doctor for micronutrient testing. Runners should maintain a regular eating frequency to avoid low blood sugar caused by fasting training. When the training volume increases, 5-6 meals can be arranged daily, and priority should be given to supplementing nutrition during the golden window period after exercise. Long term high-volume runners need to regularly assess bone density and iron reserves, with female runners paying special attention to calcium and iron intake. Diet should be adjusted according to individual pace and intensity. During the marathon preparation period, the proportion of carbohydrates can be appropriately increased to 60-65%, while reducing high fiber foods to prevent gastrointestinal discomfort.