Cuprins
As the worldly wisdom says, movement is life. Therefore, running can safely be considered its best application in practice. But in order for a daily cross to bring tangible health benefits, it is important to think about proper nutrition when running.
Start ușor
Running on an empty stomach is the worst possible option. After waking up, the body needs minimal nourishment to safely cope with the upcoming load. And slow carbohydrates are a priority. Alternatively, a pre-run meal may include half a rye toast with a thin slice of cheese and tomato, or 2-3 tablespoons of muesli with raisins and kefir. And to prepare your heart and kidneys for running, be sure to drink a cup of still water or unsweetened tea with lemon.
For early risers
If you are one of the “larks” and have an hour before running in the morning, breakfast should be done with an emphasis on protein. Protein muffins with banana are just what you need. Beat the pulp of 4-5 bananas with egg, 70 ml of milk and a pinch of vanilla. Gradually introduce a mixture of 130 g of flour, ½ tsp.soda, ½ tsp. cinnamon and a pinch of salt. Knead the dough, fill the molds with it and put it in the oven at 180 °C for 20-25 minutes. A couple of these muffins — a delicious and useful recharge for the whole body.
Fruit starts
Do you prefer to run after breakfast and later? Then thick smoothies will become a lifesaver for you. They are delicious, nutritious, quickly digested and prepared in no time. Rub through a sieve 100 g of raspberries and combine in the bowl of a blender with a peach and banana. Add 50 g of ground wheat bran, 1 tbsp honey, ¼ tsp cinnamon and pour in 80 ml of kefir. It remains to beat all the ingredients well. This energy smoothie will cheer up the whole body and set it up for a sporty mood.
Cottage cheese warm-up
Cottage cheese is a great product for sports, especially if it is prepared correctly. Soak 2 slices of rye bread in a mixture of egg white and 40 ml of milk. Fry them until crisp in a greased frying pan. At this time, whisk 100 g of low-fat cottage cheese, 1 tsp of liquid honey and a pinch of vanilla into a smooth paste. We lubricate it with ruddy toast, put thin slices of strawberries on top and sprinkle with powdered sugar. Any other berries and fruits are also welcome.
Echipa de vis
Nutrition after running also has features. You can replenish your energy consumption as early as 30 minutes after your workout. Dishes made from beans and vegetables are the best option for this. Mix grated zucchini, 100 g of green boiled lentils and 100 g of chopped spinach. Pour this assorted mixture of 2 eggs and 5 egg whites with a pinch of salt and nutmeg. Put the mass in a mold, sprinkle with cheese and put it in the oven for 20 minutes at 180 °C. This casserole will help to restore strength and not lose tone.
Evening guest
Those who are not ready to sacrifice their morning sleep in the name of sports can try running in the evening. Proper nutrition in this case plays a key role, because you will have to forget about heavy dinners. An alternative to them will be chicken breast dishes. Bring to a boil a mixture of 2 tbsp soy sauce, 1 tbsp honey and ½ tbsp tomato paste. Marinate the chicken breast in it for 20 minutes and bake in the oven at 180 °C for half an hour. Sprinkle the browned fillet with sesame seeds and add fresh vegetables — here’s a light fitness dinner.
Wind-up bars
Nutritionists have nothing against sports nutrition for running. In addition, you can prepare all kinds of energy snacks at home. Chop small pieces of 120 g of dried apricots, prunes and figs or any other dried fruits that will be at your fingertips. Grate a banana and a pear, flavor them with the juice of 1 lemon. Combine dried and fresh fruits, pour out 50 g of brown sugar and 2 cups of toasted hercules flakes, add seeds or nuts to taste. Tamp the mass on a baking sheet with baking paper in a layer of 1 cm and slightly cut with a knife to make it easier to break the finished bars. Put the muesli in a preheated 160 °C oven for 30 minutes.
The truth is in the egg
When running, the diet menu for weight loss must include healthy snacks. Chicken eggs are irreplaceable in this case. Cut 2-3 hard-boiled eggs in half, remove the yolks and mash with a fork. Mix them with 3-4 chopped green onion feathers, 2 tbsp white yogurt, 2 tbsp lemon juice, 2 tsp grainy mustard and a pinch of salt. Beat the avocado pulp into a puree and combine it with the yolk mass. Fill the halves of the whites with the paste and decorate with parsley petals.
Athletic Shrimp
Choose products from the depths of the sea for running, and you will benefit. In a frying pan with olive oil, fry 2-3 cloves of crushed garlic. Add to it a couple of fleshy tomatoes without skin, 1 tbsp. l. tomato paste and simmer until a thick sauce is formed. Spread 500 g of peeled shrimp, crumble 100 g of feta cheese and sprinkle with ½ bunch of basil. Bring the shrimp to readiness on low heat and let it brew for 10 minutes. For a sports dinner, you can’t think of a better dish.
Include these sports and fitness products in your daily diet, and your workouts will become much more fruitful. Be sure to share your own sports recipes and tips in the comments that help you keep yourself in great shape.