Which foods can supplement your energy

Q: I like running, cycling and swimming. In order to get sufficient physical fitness, what foods should I eat often?

A: Actually, a healthy diet is your choice, that is, to achieve reasonable and balanced nutrition.

Therefore, you should often eat the following foods:

1) Whole wheat food. Whole wheat food is the most nutritious source of carbohydrates, and carbohydrates can provide the human body with high-quality fuel for us to engage in various sports activities. Compared with other nutrients (such as fat and protein), carbohydrates Compounds are easier to digest and absorb by the body. Common whole-grain cereal foods include: whole wheat bread, cereal porridge, brown rice, wild rice, popcorn, and barley.

2) Fruits and vegetables. Like whole-grain foods, fruits and vegetables are also nutritious sources of carbohydrates. Research from Colorado State University in the United States found that the emptying time after eating fruits and vegetables is about 23 hours, so this type of food is very suitable for eating before exercise. Eat fruits and vegetables a few hours before long exercise, rather than those difficult-to-digest foods, such as greasy foods. With protein foods, it helps prevent muscle spasms and indigestion. In addition, fresh fruits and vegetables also contain a lot of water, which can prevent body dehydration. The most suitable fruits and vegetables for fitness practitioners are: berries, citrus, tomatoes, grapes, bananas, leafy vegetables, broccoli, sweet potatoes and green peppers, etc.

3) Protein foods. Protein can promote muscle growth and repair, maintain body fluid balance, and enhance human immune function. As a fitness practitioner, your protein demand will be higher than that of those who are not very active. High-quality The sources of protein include: fish, peeled chicken, eggs, beans, lean meat and tofu, etc.

4) that are beneficial to healthy oils. Experts from the American Dietary Association pointed out that fitness workers engaged in endurance exercise should limit their intake of saturated fat and increase their intake of unsaturated fat. Because unsaturated fat is not only beneficial to health, but also provides energy for physical exercise. High-quality unsaturated fat sources include: nuts, plant grains, vegetable oils, avocados, olive oil, fatty fish (such as salmon, mackerel, herring, sardines, etc.).