What foods are better for running and fitness

It is recommended to eat moderate amounts of bananas, chicken breast, oats, broccoli, eggs and other foods during running and fitness, which can help replenish energy and promote muscle recovery.

1. Bananas

Bananas are rich in potassium and carbohydrates, which can quickly replenish electrolytes lost after exercise and prevent muscle spasms. Its natural sugar can be quickly converted into energy, making it suitable for consumption before and after running. Choosing bananas with moderate maturity is more conducive to digestion and absorption.

2. Chicken breast

Chicken breast is an important source of high-quality protein, with about 30 grams of protein per 100 grams and extremely low fat content. Protein can help repair muscle fibers damaged during exercise and promote muscle synthesis. It is recommended to use steaming or baking methods to avoid deep frying and control heat.

3. Oats

Oats contain complex carbohydrates and dietary fiber, which can provide sustained energy supply. Its low glycemic index helps stabilize blood sugar levels and is suitable as a breakfast option before running. Instant oats or steel cut oats are both good options.

4. broccoli

broccoli is rich in vitamin C and antioxidants, which can alleviate oxidative stress after exercise. The plant compounds in it help with anti-inflammatory and immune enhancement. Blanching or stir frying can maximize the retention of nutrients.

5. Eggs

Eggs contain all the essential amino acids needed by the human body, and the choline in the yolk is beneficial to the nervous system. Boiled eggs or poached eggs have a high protein digestion and absorption rate, and consuming them after exercise can accelerate recovery. Individuals with normal cholesterol levels can consume 1-2 whole eggs daily.

During running and fitness, it is important to pay attention to the reasonable combination of carbohydrates and protein in diet. It is recommended to choose easily digestible carbohydrates 1-2 hours before exercise, and replenish protein and moderate carbohydrates within 30 minutes after exercise. Maintain sufficient water intake throughout the day and avoid high sugar and high-fat snacks. Adjust the total calorie intake according to the training intensity. During the muscle building phase, increase the proportion of high-quality protein appropriately, while during the fat loss phase, control the overall calorie deficit within a reasonable range. Long term runners can undergo regular nutritional assessments and, if necessary, use exercise nutrition supplements under the guidance of professionals.