What should people who often run eat more

People who frequently run should eat more foods rich in high-quality protein, complex carbohydrates, healthy fats, and vitamins and minerals, mainly including eggs, oats, avocados, broccoli, bananas, etc.

1. Eggs

Eggs are a typical representative of high-quality protein, containing all essential amino acids that help with muscle repair and growth after running. The lecithin and vitamin D in egg yolks are beneficial for bone health and are suitable as daily protein supplements for runners.

2. Oats

Oats belong to low glycemic index complex carbohydrates, which can continuously release energy to maintain running endurance. Its rich dietary fiber can delay hunger, and the beta glucan it contains helps regulate cholesterol levels, making it suitable as an energy supplement before running.

III. Avocado

Avocado provides monounsaturated fatty acids and potassium elements, which can help runners maintain electrolyte balance and cardiovascular health. Its high calorie properties are suitable for quickly replenishing energy after long-distance running, and the vitamin E it contains has antioxidant effects.

Four, broccoli

broccoli is rich in vitamin C and dietary fiber, which can help runners improve their immunity and intestinal health. The antioxidant substances such as sulforaphane contained in it can alleviate oxidative stress after exercise, making it suitable as a daily vegetable choice.

5. Bananas

Bananas are an ideal source of fast energy for runners, and their potassium content can prevent muscle spasms during exercise. Its natural sugar can quickly replenish liver glycogen, and the tryptophan it contains helps relax the nerves after exercise.

Runners should pay attention to balanced nutrition and it is recommended to consume the above foods in combination with whole grains, nuts, dairy products, etc. Timely supplement carbohydrates and protein within 30 minutes after exercise, and maintain sufficient water intake in daily life. Adjust calorie intake according to training intensity to avoid excessive dependence on a single food. For individuals with special illnesses, a personalized dietary plan should be developed under the guidance of a nutritionist.