2023-06-30 06:49:00
Health, Lifestyle30 Jun. 23 11:49
preparation for runners In addition to practicing regularly One thing that is indispensable and absolutely necessary is “food” that will help the elders. Runners have energy and reserve energy reserves for use as they run. Including power compensation recovery after running as well Today, I would like to introduce 6 food menus suitable for runners. Take it and guarantee that it’s good for your health! There will be something to see..
Thank you information from SSO.
Menu 1: Brown rice+vegetable omelette
Brown rice is a source of complex carbohydrates. which the body will gradually digested and absorbed to be used as energy It’s like fuel for long distance running. They are also rich in useful vitamins and minerals such as B vitamins, phosphorus, magnesium. Vegetable omelets Eggs are a good source of protein. If adding fresh milk, it will enhance the aroma. and benefit from calcium as well Also, add a few diced vegetables like tomatoes, mushrooms, and spinach to add flavor, color, and vitamins that are good for your body.
Menu 2 Boiled Egg Salad + Mashed Potatoes
One egg provides up to 7 grams of protein, making it a good source of quality protein. Rich in amino acids that are essential to the body in full, suitable for those who want to prepare muscles before running or repair and restore muscles after running. Potatoes are a carbohydrate food that provides energy to the body. And is rich in important vitamins, minerals such as potassium, which is responsible for stretching and contracting muscles. especially the heart muscle Controlling water and acid-base balance in the body
Menu 3: Whole Wheat Tuna Sandwich
Whole wheat bread is a carbohydrate with a low glycemic index. high in fiber and minerals Suitable for runners who love health and want to control blood sugar levels. Can be eaten during preparation before the day of the run But if eating after running May choose white bread instead to allow the body to absorb and use it as energy quickly.
Menu 4 Banana + Low Fat Milk
Bananas are a source of carbohydrates. This is considered an important energy of running and can compensate for the loss of energy after running. It is also rich in vitamin A, B vitamins, vitamin C, as well as mineral salts, potassium and magnesium, which play an important role in muscle contraction and relaxation by working together with calcium. Milk provides nutrients such as good quality protein and carbohydrates. It is also a source of calcium and vitamin D that help strengthen bones. If you are a runner who loves health or wants to control your weight It is recommended that you may choose to drink skimmed milk as it provides lower energy and fat than regular formula.
Menu 5 Yoghurt + Fresh Fruit
Yogurt is rich in important nutrients including carbohydrates, proteins, fats, B vitamins, calcium. It is also a good source of probiotics (good microorganisms) that help with intestinal and immune system function. Rich in vitamin C and various antioxidants. Helps to slow down cell degeneration and is also a carbohydrate food that can help replenish energy for the body after running.
Menu 6 Sticky Rice + Grilled Chicken Breast
Black glutinous rice is a source of carbohydrates that provide high nutritional value. rich in vitamins many minerals It also contains phytochemicals anthocyanin, which help fight free radicals and slow down the degeneration of various cells in the body. Chicken breast meat is classified as a protein food group that is very low in fat. By 30 grams of cooked chicken breast, it provides 7 grams of protein, suitable for eating to build muscle mass and restore and repair muscles after running as well.
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