Is it necessary to eat a high-protein diet when exercising? Nutritionist: Eat this way before, during and after a run to get better performance

The epidemic has eased recently, and people can finally take off their masks for outdoor sports. Gradually, we can see people exercising in parks, and even some road running events have been launched. But what should we pay attention to when it comes to sports nutrition? People often ask: "Should I eat while running? If I am running long distances, do I need extra nutrition during the run? Do I need to eat a high-protein diet when I exercise? What should I eat after the run so that my body can recover quickly?"

People often ask: "Should I eat while running? If I am running long distances, do I need extra nutrition during the run? Do I need to eat a high-protein diet when I exercise? What should I eat after the run so that my body can recover quickly?"

The command center has allowed outdoor sports without the need to wear masks, and many classic road running events have begun to resume. Many road running athletes have begun to intensify their training, gearing up for the competition. People who have been staying at home for several months and have carried a lot of extra weight on their shoulders also want to start exercising to unload the weight and resume a healthy life.

Does exercising mean eating a high-protein diet?

However, you should not be careless about your diet before, during and after exercise! Tu Diya, a nutritionist at the Nutritional Therapy Department of Zhenxing Hospital, said that whether you are a veteran or a novice in road running, if you want to run healthily, please read this about diet! Many people always have the idea that "if you exercise, you have to eat a high-protein diet", which is not necessarily correct. In fact, the amount of protein you consume depends on the intensity of your exercise. If you are like a professional athlete, you do need to consume rich protein foods to help maintain or even increase muscle mass. However, for ordinary people who run as a daily exercise and participate in long-distance marathon events on weekends, there is no need to increase the intake of protein foods in their daily diet.

Instead, we need to focus on the concept of a balanced diet. A balanced intake of the three major nutrients: carbohydrates, proteins, and fats, combined with the rich vitamins and minerals in fruits and vegetables, can balance the oxidative stress increased by exercise. You can refer to the "My Plate" model of the Ministry of Health and Welfare, and adhere to the 6 simple tips of "a glass of milk every morning and evening, a fist-sized piece of fruit at each meal, a little more vegetables than fruit, the same amount of rice and vegetables, a palmful of beans, fish, eggs and meat, and a teaspoon of nuts and seeds", and you can easily achieve a balanced diet!

Nutritionist Tu Diya said that in fact, whether it is road running or any other sports, the body needs to have sufficient energy first in order to perform well during exercise.

Before a road run: Eat well-digested food to improve your athletic performance

Nutritionist Tu Diya said that in fact, whether it is road running or any other sports, the body needs sufficient energy first to perform well during exercise, but eating too much will increase the discomfort during exercise. Therefore, it is necessary to consume an appropriate amount of easily digestible meals before exercise. It is recommended to control the amount to be similar to the usual breakfast amount without feeling too full, choose easily digestible starches such as rice, toast, steamed buns, etc., and avoid choosing difficult-to-digest glutinous rice products and high-fat foods such as rice balls, oily rice, etc.

In addition, you can drink a small amount of protein food, such as soy milk, eggs, etc., but avoid fried steaks, high-fat bacon, etc., otherwise it will easily increase the burden on gastrointestinal digestion and affect subsequent exercise performance.

During road running: Proper replenishment of water, electrolytes, and carbohydrate foods helps maintain athletic performance

Sweating during exercise causes water loss in the body. If you feel thirsty, you need to replenish water in small sips. It is recommended to replenish 100-200cc of water every 15-20 minutes. Avoid drinking a large amount of water at one time, which can easily increase abdominal distension and affect exercise, and also increase the frequency of going to the toilet. If the exercise time is more than 1 hour, it is recommended to use sports drinks as a water supplement and supplement carbohydrates at the same time, and also have a small amount of solid sugar foods, such as bananas, small biscuits, etc.

After the run: Continue to replenish water, sugars and protein to help physical recovery

After a road run, in addition to replenishing water, carbohydrates and protein are also very important. You can choose high-glycemic carbohydrates and match them with an appropriate amount of protein, such as bananas, bread, soy milk, milk, etc., to help the body quickly obtain energy and repair damaged cells and energy consumption after exercise. It is recommended to replenish them during the golden period within 1 hour after exercise. But special attention should be paid to the fact that moderate supplementation is sufficient. There is no need to reward yourself with a large meal or drink, as this will increase the burden on the body's digestion.