Is it good to go jogging after dinner?
Eating After Jogging: How To Do It Right
Regardless of whether you eat before or after the run: A conscious and balanced diet is (not only) essential for runners. Basic nutrition tips by running expert Andreas Butz you can read in this article: “The right nutrition for runners. Nutrition tips for jogging from coach and running expert Andreas Butz ”.
What you special after jogging You can and should eat in the following text:
Don't eat anything after jogging - useful or wrong?
For athletes, diet plays a very important role in the regeneration. While you should eat little to nothing and most importantly avoid carbohydrates before running, you need to do yours Carbohydrate storage after the running session quickly again fill up. Uwe Schröder from the German Institute for Sports Nutrition explains:
When you have the goal to lose weight by runningthe nutritionist recommends after running „only protein and fat to consume, for example quark with a little oil or salad with turkey breast, in order to prolong the stimulation of the fat metabolism ".
The nutritionist Dr. Stephanie Mosler refers to so-called in the sports medical newspaper "Recovery foods", so foods that the Promote regeneration after exercise: "In addition to foods such as milk, cherries, blueberries, pomegranate or certain spices that have already been successfully tested for stress-induced muscle damage, it can be assumed that numerous other foods have positive effects in sport and can promote muscle regeneration."
Trainers should therefore train athletes from a healthy basic nutrition convince, so the recommendation of the doctor.
Also spices like Ginger, turmeric and cinnamon seem to have a positive effect on muscle regeneration after exercise: "The results [of a study] suggest that regular consumption of ginger as well as cinnamon powder can reduce muscle aches and pains", writes Dr. Mosler. So why not sprinkle cinnamon on the porridge more often or use fresh ginger in smoothies or vegetable curry?
Factors runners should consider
What is the right food for you after jogging cannot be said in general terms. Rather, it depends on your individual goals and sensitivities.
What is your goal with running training?
Do you want to lose weight by jogging every day? Or are you training for a competition?
Runner that lose weight want should be best Eat before you run - ideally "Protein-rich food such as quark or pudding", so the sports doctor Dr. Karlheinz Zeilberger in an interview with the Umschau pharmacy. Because "Carbohydrate-rich foods such as bread and fruit stimulate the release of insulin - and insulin inhibits fat breakdown".
Immediately after (moderate) training you should avoid foods rich in carbohydrates in order to lose weight - or rather Don't eat anything for an hour or two. In this way "[The muscles] are mainly used from fat metabolism"says the sports doctor. After a moderate exercise (a short run of around 30 minutes), your body usually does not need a high intake of energy. It is all the more important that you drink enough and consume electrolytes first.
When Feeling hungry should you protein-rich food as easily digestible fats eat a salad with turkey breast or tofu, vegetable omelette or scrambled eggs with smoked salmon.
Important: Do you have trained intensively, you may after running do not forego food - rather, you should quickly replenish your empty carbohydrate stores!
Duration and intensity of the running unit
Whether you completed a more relaxed jog of 3 miles or ran a half marathon plays an important role in determining what to eat after you run.
Short jogging lap (30 - 45 minutes)
After a easy run around the block your muscles are not overworked and you have not burned too many calories either. You do not have to completely replenish your energy storage.
If you feel hungry, it's best to eat one small, high-fiber snack such as dried fruits, nuts and kernels (walnuts, macadamia nuts, sunflower seeds, pumpkin seeds ...) or a whole grain roll with cream cheese and cucumber.
Important: To avoid cravings after a run, you should have a bite to eat in good time before running. Read more about this in the article "Eat right before running": In it we explain to you which foods are suitable before running in order to give you the energy you need for your run.
Intense running unit (more than 1 hour)
The right food after an intensive running training contributes significantly to this regeneration at. Do you have trained for more than an hour, you should get your Refill energy storage quickly.
As Uwe Schröder from the German Institute for Sports Nutrition explains, you have to do it after the run “The right thing can then be consumed quickly when rapid and effective regeneration is required. Mostly around one gram of carbohydrates per kilogram of body weight. The shorter the available regeneration time, the more important the carbohydrate intake directly after the run. "
In the first half hour after running, ideally, access them Snacks like pretzel sticks or bananas. A smoothie also gives you the energy boost you need after a run. In the video we show you three delicious smoothie recipes for runners:
Round one hour after running you should give your body one Mixture of carbohydrates, fat and proteins respectively.
Suitable recipes after running are for example:
For example, after a morning run, you can have yogurt with granola and berries.
Or how about a healthy porridge?
For example a cute one Porridge with berries:
Or a hearty one Pumpkin porridge:
With these practical tips you are ready for your future runs. Are you also interested in some theory? Read on to learn about the foods and nutrients that make up a healthy diet for runners.
What does the body need after running?
As a runner, it is best to rely on a balanced, wholesome diet, as running expert Andreas Butz explains in this interview. You are already laying the foundation for an ideal nutrient supply.
Important minerals and trace elements for runners
Some nutrients are particularly important for endurance athletes:
According to Uwe Schröder from the German Institute for Sports Nutrition, there is a higher level, especially after intensive, interval-like training units Calcium requirement. Also zinc is important for athletes because it ensures that carbohydrates are optimally metabolized and is of immense importance for cognitive performance. According to the German Institute for Sports Nutrition, the role of is often underestimated potassium: “Potassium is the central mineral for athletic performance. It is involved in every muscle contraction in the body and is crucially involved in muscle regeneration. "
iron plays an essential role in cell respiration. Women in particular often suffer from iron deficiency. Women runners should therefore also keep an eye on their iron balance.
These foods provide you with the relevant minerals and trace elements:
No-gos: what eating-related mistakes should runners avoid after jogging?
You can read more about the right nutrition for athletes in our article "The right sports nutrition for your training".
If you are a beginner to run, read the articles “Learning to Jog” and “Interval Training to Run: How to Build Your Training Correctly as a Beginner”.
Are you looking for the right running clothes? Then take a look around our online shop and design your own individual running jersey in our 3D configurator.
Pictures: picture 1: gettyimages / E + / Eva-Katalin; Picture 2: gettyimages / undefined undefined; Picture 3: gettyimages / Drazen Zigic; Picture 4: gettyimages / RuslanDashinsky; Picture 5: gettyimages / Ridofranz.
- Will we ever go to Andromeda
- Where did the Indians come from?
- How to say Remote in Mandarin
- Alcohol is more harmful than hard drugs
- I can know everything in the world
- Who breaks more laws Batman or Superman
- What is the Best Tipster Affiliate Program
- Religious people have low IQs
- Is it worth committing suicide
- What makes people poor?
- What are homemade hunting weapons used for?
- People really care and love each other
- Is obesity more dangerous than malnutrition
- How do you buy a blender
- When is Easter weekend 1
- What are some lesser known Gmail tips
- Is American fast food popular
- 0 0001 and 0 are the same
- Malaysia has a poorest citizen
- How is life with a stepmother
- How effective are individual product dropshipping businesses
- Why would you answer every request
- Which websites offer daily offers
- Which companies are using Nginx web servers