What to pay attention to in summer running food

The summer is scorching, how should I adjust my work and rest, adjust my diet, and maintain my body? I believe that most runners want to run more comfortably in the hot summer. In order to avoid abnormalities in running on a hot day, in addition to drinking enough water during the process, food before running is also a major concern. Avoid eating improper food before and during running to avoid collapse during running. Today we let everyone know!

01. Sun dried meat

Some runners like to use jerky as a pre-running snack or as a running item. They think that salty, spicy and juicy jerky is simply a gift for hard running practice. However, you can eat jerky in cool weather, but in hot weather, you should try to avoid snacks with a high protein ratio.

Protein is a nutrient with high heat production efficiency and requires a lot of energy to be digested. Running speeds up your metabolism, so you don't need to increase your metabolism, and you don't want to challenge the already slowed digestive system. Therefore, it is best to stay away from such snacks to reduce the burden of digestion.

02. Chocolate

Chocolate is an energy supplement often used by runners. Although studies have pointed out that eating chocolate before exercise can improve endurance performance.

But if you eat too much, this high-sugar, high-fat, and high-calorie food will increase the burden on the stomach, which may cause a significant drop in energy levels and cause indigestion symptoms. When you run desperately in the heat, you would never want this to happen. So if you really want to eat chocolate, eat up to 1-2 small pieces before running, and then eat chocolate and milk after running.

03. Ice cream

Eating ice cream in summer is undoubtedly a kind of enjoyment. If you are not doing vigorous exercise today, then you can eat. If you are running vigorously, then try not to eat.

Because the fat content of ice cream takes a long time to digest, eating it may cause stomach discomfort, but it will make it difficult for you to supplement enough water and nutrients.

04. Beer

Drinking beer on a hot summer day is absolutely enjoyable for ordinary people. But in fact, running and drinking beer on a hot day are less suitable than a cold day. Alcohol accelerates dehydration, especially when it is hot outside.

And drinking beer can make people feel very tired. After drinking it, your running performance is definitely not good. Therefore, do not rush to drink beer before or during running, and drink it after running.

05. Spicy food

Running on a hot day is already sweating like rain, and I don’t want to sweat anymore. If you eat spicy food before running, it may cause problems with your slightly damaged digestive system. Once you run, you will have gastrointestinal discomfort.

These five foods should be avoided before and during running. I hope you can have a happy and healthy summer if you pay attention to health preservation!

Diet before running

Many people have a misunderstanding before running-that is, you must never eat before running.

If it is an easy run that lasts less than 60 minutes, there is nothing wrong with not eating or drinking water before running. But if the running intensity is greater, then the diet before running is very important. The human body has a self-adjusting function. If you exercise regularly but do not eat, the body will reduce metabolism to store more energy, which means that your ability to burn calories will be reduced.

Fasting exercise is very detrimental to human health, and if you still suffer from hypoglycemia, you may faint during running. Research data shows that eating a small amount of food before exercise can avoid digestive disorders caused by physical activity and can also enhance the effect of exercise.

It is better to eat a high-carbohydrate meal 2 to 3 hours in advance. But it is best to focus on easily digestible foods, such as fruits, milk, and foods containing grains (oatmeal, whole wheat bread), etc. 5 minutes before departure, you can eat some snacks, such as bananas or coffee and tea with honey, which can improve your body's state, of course, the amount should not be too much. Remember not to eat high-fat, high-fiber foods, such as large fish or large amounts of whole grains, otherwise it will cause your stomach to still digest food when running, and cause abdominal cramps.