What should I pay attention to during the summer run diet?

When running in hot summer, it is necessary not only to choose the time and place for refreshment during running, but also to take measures to relieve heat in the diet. In addition to increasing the intake of water, the structure and methods of diet are also an important part of the measures to prevent heatstroke and cool down. So today we have 10 summer eating principles for runners.

1, we must ensure that three meals a day. Due to the hot weather during dinner time and the fact that it is usually late to fall asleep in summer, depending on the circumstances, dinner can be divided into two meals.

2, more vitamin B and vitamin C supplements. Vitamin B-rich foods mainly include milk, meat, coarse grains, and animal livers. Vitamin C is not rich in all fruits. Pay attention to the choice of fruits. In the summer, watermelons and tomatoes may be preferred.

3. Eat more vegetables, fruits and sea to bring in mineral supplements. Vegetables are rich in minerals. In the summer, they can make more salad vegetables. They are both appetizing and not greasy. They are also good for heatstroke prevention.

4, pay attention to intake of iron and calcium, easy to sweat in summer, and iron and calcium content in sweat, sweating more likely to cause the loss of both, this is particularly evident for long-distance runners, therefore, it is recommended Eat more calcium-rich foods (such as soy milk food, fish soup, shrimp, kelp), and iron-rich foods (such as animal organs, lean meat, egg yolk, shellfish, spinach, etc.)

5, in order to prevent anemia, protein and iron intake can not be ignored. Long-distance running runners are prone to suffer from anaemia, especially for some female runners. Long-distance running for more than 30 minutes increases the proportion of protein for energy supply, iron ions are also consumed in sweat, and iron is related to the production of hemoglobin. Hemoglobin is also the carrier of oxygen in the human body. The ability of an anemic person to run will surely drop, so it must not be paralyzed on protein and iron.

6, water is very important, in the absence of water, long-term running easily lead to heat stroke. Runners' water requirements depend on running time and weather, and they are replenished on time.

7. The intake of sugar is very important. In any case, sugar is the most important energy source for long-distance running. Therefore, the sugar-rich staple food can not be ignored.

8, in the morning to develop a habit of weighing, prevent the body from dehydration. After a one-night rest, people are generally in a state of mild dehydration when they get up in the summer morning because of the hot weather. This is especially true for people who like to go to bed with a fan, but people are less likely to feel thirsty in the early morning. . For runners who have morning running habits, they can weigh their weight before running and force an equal amount of water according to their weight changes.

9, refreshing drinks have a great influence on appetite, should be restrained before meals.

10, avoid partial eclipse, partial eclipse is caused by a lack of nutrients, malnutrition and obesity, one of the important reasons. It's wrong to eat too much of one or more foods and ignore other foods, even if you like to eat healthy foods. The variety of foods must be varied in order to achieve a balanced diet and it is not easy to produce nutrient deficiencies.