Is it easy to run fast?

Many people are accustomed to the morning, and running is the best way of morning exercise. Normally, people like to run fast in the morning, but can you run in the morning with an empty stomach? Health experts believe that there are many harmful effects of fasting, but drinking water in the morning is a great benefit to the body. Below, we will discuss the issue of running fasting in the morning.

Is it easy to run fast?

In order to lose weight, many people get up in the morning and do not even eat breakfast. One time to save time, and secondly, these people think that fasting in the morning to lose weight better, two birds with one stone. Is this really the case?

Running on an empty stomach in the morning can cause hypoglycemia in some people, and sugar is the most economical and direct source of energy for running. Hypoglycemia can cause a variety of unpleasant symptoms such as palpitation, sweating, trembling of hands and feet, etc. If this happens, be sure to add sugar as soon as possible (such as eating a piece of sugar) to allow the blood glucose to rise quickly. Therefore, during running, especially during long-distance running, attention should be paid to the supplementation of sugar and water. This is a guarantee of the human body's internal environment and is also a guarantee of energy supply. It is advisable to eat a banana, half a loaf of bread, etc. before running. You can eat dinner after running.

It is not a good idea to fast before running in the morning

The reason why fasting is not encouraged is because if you are running to lose weight, you will consume more energy during running. If you do not add it in time, it may cause irreparable damage to the body and it will be detrimental to the body in the long run. In addition, due to excessive consumption during running, hunger may become more intense after running, which may cause you to unknowingly eat more foods, increase the chance of weight rebound, and result in the opposite effect of running weight loss. .

You should not eat before running in the morning

In addition, the issue of satiety running. Running on an empty stomach is not good for health, and full-height running is best avoided. Food needs to be digested when it enters the stomach. At this time, a large amount of blood is concentrated in the stomach and intestines. If you run, it may cause indigestion and may cause the stomach to droop. Running on full stomach will increase the risk of appendicitis. You must exercise at least 30 minutes after your meal, and it is a small meal. After lunch, the rest time should be extended.

In summary, fasting running weight loss does more harm than good. Although fast-food running weight loss seems to burn fat faster, it is detrimental to good health. Although we want to lose weight and have a slim body, we need a more healthy body. To lose weight properly, you need to choose a health science exercise method. Using the wrong weight loss method may be counterproductive. If fasting, not only can not help lose weight, but also endanger the health!

What to eat before running?

“Food is the 'fuel' of humans,” said Cassie Timmik, a sports nutritionist in Missouri, USA. “What you eat will affect your running, either good or bad. Not only does it include meals before and after running, in fact, every meal you eat will affect the state of running.

Daily diet

Every meal of yours preferably contains sugar - that is, starchy, black rice or whole wheat bread. In addition, at least there should be foods containing protein, such as low-fat milk, cashews, lean meat, or fish. In addition, there must be a moderate amount of healthy fat foods such as olive oil.

Pre-run diet

Can be eaten within 30 minutes to 3 hours before running, should be based on easily digestible foods, fruit, whole grain cereals (ie, whole, ground or milled grains, containing the original basic ingredients such as endosperm , wolfberry, bran and the same proportion of raw grains before the unprocessed, such as barley, buckwheat, bulgur, corn, millet, rice, rye, oats, sorghum, wheat and wild rice, etc., as well as certain proteins. You can also eat some snacks 5 minutes before departure, such as a banana, or add honey to coffee and tea, can improve the body's condition.

Run after diet

Within 30 minutes after running, you need to eat healthy starch and protein foods (the content should be about 10 grams is appropriate), you can choose low-fat chocolate milk, or a cup and a half of jelly, a cup of skim milk and so on.

Replenishment

On the day of running exercise, you should pay attention to the color of your urine throughout the day and make sure you have enough water. If your body is full of water, the color of urine should be light yellow. If you run for less than an hour, you can drink regular water; if you run for one to four hours, it is best to choose sports drinks.