Nutrition in the practice of health running
If you decide to seriously take up running, thenCompilation of your diet, you first of all should take into account the increase in energy costs of the body during exercise. Depending on how long your jogging turns out and with what average speed you run, your body should receive about 3500 - 4500 kcal per day. If, in the course of practicing a health-improving run, your goal is not only to maintain yourself in a tonus, but also to get rid of excess weight, then the caloric value obtained over a day of nutrition should be slightly reduced. An approximate list of products for cooking with regard to calorie content can be selected on the basis of the use of special tables in books on nutrition.
Eating at runtime should be divided4-5 times a day. For the full assimilation of food products and to avoid the appearance of discomfort during running it is advisable to begin training not earlier than 1-1,5 hours after eating. After exercise is complete, you also need to wait some time before eating - about an hour or at least half an hour.
Nutrition when practicing health-running shouldAlso provide the body's need for protein. Thus, for women with such physical exertion, the optimal amount of proteins in the daily ration is about 100 to 130 grams. Proteins are needed to maintain the normal working capacity of muscle tissue and its growth. A large number of these important components of nutrition are found in meat, fish, milk and dairy products, eggs, peas, beans.
But the main sources of energy in classRun are fats and carbohydrates. Many carbohydrates are found in various grades of bread, in cereals, confectionery and flour products. Fats in our diet are due to oil, fatty fish and meat. If you need a health run more to lose weight, you should reduce the calorie intake by limiting the amount of carbohydrates and fats in your food, but in no case should you limit the use of protein products. Reducing the amount of carbohydrates and fats eaten, thus, when doing health-improving running, you force your body to expend deferred fat reserves to get the missing energy, which probably badly spoil your figure. Due to this, the body is slim and slender.
Another important feature that needs to be consideredAt the organization of a high-grade food at employment by running, consists in a growing requirement of an organism in mineral substances and vitamins. To solve this problem, it is best to use vitamin-mineral complexes. In any pharmacy now you can find a wide variety of such drugs. In addition, after running a wellness run you will probably want to quench your thirst - use mineral water or fruit juices (the mineral water is rich in cations and anions necessary for the body, and the juice is vitamins).
Remember that if in the classroomJogging, you will try to organize food in accordance with the above recommendations, then in a couple of months your figure will become much more slender, and the extra pounds will slowly disappear.