This is an automatically translated article.
When you first start exercising, you need to change some eating habits to achieve results. Running burns how many calories you need to compensate to meet the body's needs. So what should you eat when jogging? What water should you drink while jogging?
1. No need to be too demanding when giving the food menu
The issue of complete nutrition is not as complicated as you often think. After we jog for less than 60 minutes, you will notice that the body has no previous need for energy. However, that does not mean that you should skip running and eat something. With short running exercises, you need to add enough carbs and protein to restore fitness. Breakfast can be oats mixed with yogurt or toast with 2 eggs.
If running frequency and intensity are higher, meals need a little more attention. Foods that ensure exercise intensity need to be easily digestible, low in fat and high in carbs for enough energy without affecting the activity of the stomach. You can use homemade snacks instead of prepackaged ones like apples, nuts or fruit juice. Do not think about fast food, they will not help you feel full for a long time, but also make you crave for food leading to overweight and obesity.
2. Focus on natural fresh food sources
Ready-to-eat foods often attract attention by color and taste. So you need to make a list of essential foods and buy them to reduce the distraction caused by fast food. Foods high in sugar and fat should be eliminated first. Always keep some fruit and some nuts ready in the cabinet for convenient use when needed.
Fresh foods will provide many nutrients for the body while limiting the risk of cardiovascular disease and stabilizing blood sugar. Our ancestors also survived and developed in that way. Therefore, today, natural fresh food is often recommended to minimize the risk of toxins entering the body.
Người tập chạy bộ nên sử dụng nguồn thực phẩm tươi sạch đảm bảo
3. What water should you drink when jogging?
Water makes up 70% of the body and makes an important contribution to all metabolic activities. At the same time, the liquid will help stabilize body temperature, increase the ability to excrete waste, increase friction to avoid dry joints and remove damaged cells, reducing the risk of inflammation.
Although there is no recommendation regarding the amount of fluid the body needs, it is undeniable that drinking enough water is beneficial for health. Therefore, each person is advised to drink 1.5-2 liters of water per day. And that water is not only filtered water but can also be water from foods, fruits... Thanks to that, the body will be hydrated, increase antioxidants, improve the immune system and restore function.
4. Balance nutrition loaded into the body
How many calories does running burn? According to studies, running has many modes and forms, but in general, 60 minutes of exercise can burn about 300 calories. This is a very significant number for weight loss and fat removal. However, if you do not exercise and still want to lose weight, you can rely on a balanced diet.
Nutrition does not completely help you lose weight like running, but will prevent you from gaining weight too quickly or help you lose weight more stable. When the body is provided with adequate nutrition, it will always be full of energy and all activities will be easier to perform.
Our scientific diet every day needs to ensure 55% of carbs (fruits, grains, ....); 25% is protein, the rest is unsaturated fat. However, we are not researchers, so it is difficult to quantify the exact amount of nutrients by that number. You can balance the ratio of foods according to nutritional groups and maintain a relative level to ensure.
5. Effective scientific eating plan
When it comes to running what to eat or what water to drink, we have forgotten when is the best time to eat and drink for the body. As mentioned above there is no need for you to refuel before a workout. Eating before jogging will not be good for the operation of the stomach if the food does not have time to digest.
Người tập luyện cần có chế độ ăn uống khoa học
The more meals you eat, the longer it takes the body to digest. Everyone's digestive capacity will be different, but if you want to eat before training, choose small portions of snacks to ensure you can digest in 30 minutes before training. After finishing the training session within 20 minutes, you can eat a vitamin-fortified snack to restore strength.
Protein has a key role in building and developing muscle mass. Therefore, increase carbs and protein in the diet to ensure muscle growth and increase energy for the body's needs.
What should you eat when jogging? Totally depends on the individual training and fitness needs of each person. You can consult more information from a nutritionist for advice and support.
Please follow the website ( www.vinmec.com ) for more information on health care instructions, which we will update regularly.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference sources: verywellfit.com, runnersworld.com
