After running for an hour or so, you can eat something, such as various liquid foods, to replenish water. If you don't eat dinner two hours after exercise, you can eat solid food to supplement sugar and protein.
Dietary rules before exercise
It's summer again, and you start exercising-walking, cycling, swimming, playing tennis, which one do you choose? Every sport has different special dietary needs. Please follow these dietary rules before you start exercising, which will be more beneficial to your health.
Get ready: eat more fruits.
Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.
Eat before exercise 1 hour.
For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.
Appropriate water supplement
Muscle movement causes sweating all over the body. You need to drink 1.5 liter of water every day, and you must increase it to 1 liter of water every hour during exercise (if the outside temperature exceeds 25℃, it is 1 liter). Drink 1/4 liters of mineralized water 15 minutes before starting exercise; During exercise, at least 1/8 liters of mineralized water should be replenished every 15 minutes. If you exercise vigorously, you need to supplement the juice mixed with water (1/3 juice, 2/3 water). Immediately after the exercise, add carbonated soda, fruit juice or vegetable juice and milk (according to the length of exercise, add 1/4 liters to half a liter of water) to eliminate toxins in the body.
During the day, you can drink mineral water rich in calcium and magnesium to supplement your body's demand for mineral salts (muscle exercise will increase your demand for mineral salts, and evaporation of sweat will also take away some mineral salts from your body). Avoid drinking ice water, because it may cause digestive system problems.