What foods are good for running, fitness, and weight loss

The foods suitable for weight loss during running and fitness mainly include chicken breast, broccoli, oats, eggs, apples, etc. These foods can provide sufficient nutrition and controllable calories, helping to improve athletic performance and promote fat burning.

1. Chicken breast

Chicken breast is a typical representative of high-quality protein, with approximately 31 grams of protein per 100 grams and extremely low fat content. Protein can help repair damaged fibrous tissue after exercise and prolong satiety. When cooking, it is recommended to boil or grill in water to avoid frying and adding extra heat. Eating vegetables in combination can increase dietary fiber intake.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, with only about 35 calories per 100 grams. Among them, sulforaphane helps accelerate metabolism, and dietary fiber can slow down gastric emptying rate. It is recommended to blanch and then stir fry or stir fry to retain more nutrients. Eating after exercise can supplement electrolytes and antioxidants.

3. Oats

Oats belong to low glycemic index carbohydrates and contain β - glucan, which can regulate blood lipid levels. Its slow-release carbon water properties provide sustained energy for running, avoiding drastic fluctuations in blood sugar levels. When the original oatmeal is selected to cook Congee, Kia seed can be added to increase the content of omega-3. Pay attention to controlling the single intake within 50 grams of dry weight.

4. Eggs

The protein bioavailability of eggs is as high as 94%, and the lecithin in the yolk can promote fat metabolism. It is recommended to boil or fry with less oil, and consume 1-2 whole eggs per day. Eating it within 30 minutes after exercise can maximize muscle synthesis, and pairing it with whole wheat bread can form a complete amino acid profile.

5. Apples

Apples contain pectin and quercetin, which have the effect of regulating gut microbiota. Medium sized apples contain about 80 calories. Eating before exercise can provide quick carbohydrates, while eating after exercise can supplement potassium elements. Eating with skin can increase the intake of polyphenolic substances, but it is important to thoroughly clean pesticide residues. During the weight loss period of running, it is recommended to maintain a daily calorie deficit of 300-500 kcal. It is suggested to distribute the above foods in three meals and extra meals. An appropriate amount of carbohydrates, such as half a banana, can be replenished one hour before exercise, and protein and water can be replenished promptly after exercise. Be careful to avoid high sugar beverages and refined carbohydrates, and maintain a long-term balance between diet and exercise to achieve healthy weight loss. For those with high body fat percentage, the protein ratio can be appropriately increased to 1.5 grams per kilogram of body weight, and combined with strength training to improve basal metabolic rate.