Should I eat before or after running?

It is okay to exercise before or after meals. It should be noted that before going out for a run, you must not run after a meal, and you must not run when you are hungry. If you run within an hour after a meal, such exercise will increase the burden on the stomach and cause indigestion or gastric ptosis. Learn more about whether to eat before or after running?

Eating a meal (or other white carbohydrates) after a run helps the body restore energy and prevent excessive muscle breakdown. This is because rice is converted into sugar which is used as energy for the body. Eat 45-60 minutes after running so your body can use them efficiently. The period within 1 to 2 hours after running is the time when you don’t have to worry about gaining weight. Absorption and utilization will be very high, growth hormone and other things will also be secreted, and the body will begin to repair itself. The best time to run is between 15:00 and 18:00 in the afternoon. Eating after running can replenish energy without making you fat.

The best times to run are between 9 and 10 a.m. and 4 and 6 p.m. In the former, the air is fresh and the level of adrenal cortex hormone in the body reaches its peak. According to the biological clock, the body's adaptability and physical strength are best exerted between about 4 and 6 o'clock. If your purpose of running is to lose weight, you can run in the morning or afternoon and eat after running. This will replenish carbohydrates and help the body recover from fatigue in time. Eating rice within an hour before running is not easy to digest.

For beginners, drink a glass of water and eat some high-sugar food or snack (banana custard, milkshake) half an hour to an hour before running. High-nutrition, high-fiber foods usually cause stomach problems, especially for novice runners. Do not eat too much fat, protein, salad and fruit before running (bananas are an exception because most people's stomachs can accept them).

After running, our body begins to replenish the consumption during exercise through anabolism. At this time, it is necessary to supplement enough protein and carbohydrates. We can have a full meal after resting for about 50 minutes after running. Whole wheat grains and salmon, black bean rice porridge, fried tofu and white rice, chicken breast, etc. are all good choices.

Running seems simple, but it also needs to be arranged reasonably according to one's own physical fitness. Compared to the ankles, the knee joints are under greater pressure when the body runs and are more susceptible to injury. Experts suggest that if you are overweight, it is best to replace running with brisk walking to minimize the damage to the knee joints caused by exercise. Even if you walk at a normal speed, as long as it lasts more than 45 minutes, it can exercise your body and burn fat.

Adjusting before and after running is equally important. Before running, do some squats and stretching exercises to relax tense muscles and bones, and to refresh your muscles and spirit for the next run. When running, you should control your breathing rhythm and maintain even and comfortable breathing, which can effectively reduce the fatigue of your heart and lungs and maintain sufficient physical strength. Don't stop immediately after running. It's best to walk slowly for a while to adjust your heart rate and breathing. Avoid any adverse reactions.