Finished running Eat whatever you want…(When?!!)
“Run and eat whatever you want” is a mocking statement that many people mistakenly believe can actually be done, even though it is exercise. Whether it’s running or any other way. It is not a license to eat whatever you want. Plus you have to be extra careful. The recommendations for food after running are as follows.
1. Running makes the body use its full energy. This makes it necessary to replenish your energy quickly, if possible, when you feel tired. Consume foods with a high glycemic index. or foods that are high in carbohydrates So that the body can recover faster. such as food
– Dried bananas
– Fruit juice/nectar
– Desserts that are mainly composed of carbohydrates, such as Khanom Chan, Thong Yip, Thong Yot, etc.
2. After running, fatigue is associated with low blood sugar levels. Main focus on carbohydrates and has some protein Helps increase sugar in the bloodstream Helps repair muscles and help recover quickly
3. Eat food or drinks that contain carbohydrates and protein in the proportion of 3-4 : 1 within the first 30 minutes or after recovering from fatigue will help athletes recover quickly. Examples of foods high in carbohydrates + protein (3-4 : 1) include:
– Dried bananas + 1 glass of milk
– 1 banana + ice cream
– Crispy cereal + milk
– Sticky news + grilled pork
– Chocolate milk
– yoghurt
– Shredded pork bread
4. Fatty foods It may not be necessary for your body to run. It has no effect on physical recovery. And it also makes the effort to exercise go to waste.
5. “If you want to lose weight It’s better to run and not eat at all.” It’s a wrong belief! Because after the run is finished The body will have a glycogen deficiency. Therefore it is necessary to compensate for the lost energy. But not eating after running makes the body tired Recovers more slowly than usual Accumulated injuries easily occur. Plus there’s a risk of making you hungry. Until you eat more food than your body really needs or decide to choose food that is not beneficial to your body at your next meal.
6. The appropriate time to eat is 30 – 60 minutes after exercise. If you still don’t want food or there is no opportunity to eat food Don’t worry. Because the body can still replace energy with the muscles. But if possible, you should find alternative snacks such as ยูฟ่าเบท fruit and vegetable juices, small pieces of chocolate, or Energy Bars that provide the right amount of protein and carbohydrates.
7. Drinking electrolyte drinks is another option to compensate for the water lost through large amounts of sweat. The body will lose water from exercise, consisting of environmental factors. The intensity of each type of running and the physical condition of each person After running, you should drink water or mineral salts. To allow the various systems of the body to recover
8. If sweat loss exceeds 2 percent of body weight You should increase your intake of water and beverages when possible. To prevent excessive water wastage You can check the amount of water lost by weighing it first. and after exercise If after exercise your body weight has decreased, you should gradually drink water to compensate or take precautions by sipping water often while running.
9. May consider supplementing Vitamins/Minerals In the amount that should be received per day In cases where a large amount of sweat is lost on a regular basis