What to eat for people who run for a long time to look old

People who run for a long time can age by eating foods rich in antioxidants, high-quality protein, and healthy fats in moderation, mainly including deep-sea fish, nuts and seeds, dark vegetables, berries, and whole grains. These foods help to combat oxidative stress, repair muscle damage, and maintain skin elasticity.

1. Deep sea fish

Salmon, sardine, etc. are rich in omega 3 fatty acids, which can reduce the inflammatory reaction after exercise and protect the integrity of cell membrane. The astaxanthin it contains has strong antioxidant properties and can reduce the damage of ultraviolet rays to the skin. Eating two to three times a week can help maintain joint health and youthful skin.

2. Nut Seeds

Almonds, walnuts, and flaxseeds contain vitamin E and zinc elements, which can neutralize the damage of free radicals to collagen. Moderate intake can improve the problem of dry skin after exercise, and the unsaturated fatty acids in it can also promote the absorption of fat soluble vitamins. It is recommended to consume a small amount daily as an extra meal.

3. Dark vegetables

Spinach, kale and other dark green vegetables are rich in lutein and beta carotene, which are antioxidants that can reduce oxidative stress caused by long-term running. Simultaneously providing vitamin K helps with calcium absorption and prevents exercise related bone density decline. Blanching and cold mixing can maximize the retention of nutrients.

4. Berries

Blueberries and blackberries contain anthocyanins and polyphenols, and their antioxidant capacity is tens of times that of vitamin C. Regular consumption can enhance capillary elasticity and improve facial flushing after exercise. The nutritional value of frozen berries is similar to that of fresh products, making them suitable for making recovery drinks after exercise.

5. Whole grains

Oats and quinoa contain B vitamins and selenium, which participate in energy metabolism and antioxidant enzyme synthesis. Its slow digestion characteristic can stabilize blood sugar and avoid skin glycation reactions caused by blood sugar fluctuations. Suggested as a staple food choice for the first two hours of running, it is better to pair it with high-quality protein for better results. Long term runners should pay special attention to the balance between nutrient density and energy supplementation. In addition to the above-mentioned foods, sufficient water intake should be ensured daily to avoid high sugar processed foods. Timely supplementation of electrolytes after exercise can be combined with appropriate amounts of animal liver to supplement coenzyme Q10. If there is persistent fatigue or deterioration of skin condition, it is recommended to undergo nutritional assessment and adjust training intensity. A reasonable dietary structure combined with a scientific training plan can effectively delay the performance of exercise-induced aging.