Unchanged facts about running a diet plan, losing weight, and replenishing

Over the past 30 years, the fact that diet plans, weight loss, and running supplies are unchanged.

In 1986, I wrote the first column for Runner World (USA), which is about sports drinks and hydration. For many years, my columns have been written based on the latest scientific research. However, there is no doubt that the best nutritional diet has changed, and it is still in a state of inconclusive, but there are still some unchangeable truths that can exist in your science supply plan.

There is no "magic" plan

Diet plans need to consider not only their own factors, such as gender, age, size, and genetic conditions, but also their training programs and goals. This means that your diet plan includes non-trace elements (such as carbohydrates, protein, and fat) - what we now call periodic functional foods. You can start by reading nutritional articles (such as my article) but find something that suits you.

To do this - log and take a diet for training when running low but intense. Use a healthy application (A PP) to better understand how calorie intake and non-trace elements are missing. For example, a 150-pound (about 136-pound) runner runs 25 miles (about 40 kilometers) a week at high intensity and consumes 2,300 calories a day, which includes 70-100 grams of protein and 250-350 grams of carbohydrates. And 30-70 grams fat.

Practice makes perfect

As with running training for the game, diet training is also very important. Research shows that replenishment before training can make the body better

Absorb carbohydrates. Usually, marathon runners consume carbohydrates every 30-60 minutes during the game, but without training, the energy supplement of the stomach is still in the fixed mode before the game.

To do this - train yourself to adapt to running nutritional supplements - eat 30-60 grams of carbohydrate per hour. When running, try to drink sports drinks, eat gel (which will be provided on the track), and record your physical changes.

Don't always believe in hype

Superfoods (such as kale, blueberries, sweet potatoes) are called Super for a reason. Nutritious foods are good for your health, but a plant-wide diet will not make you an Olympic athlete. In the same way, it is also considered as a supplement. If some foods are praised as being too good to be true, then they are more likely to be untrue.

Do this - eat kale, blueberries, and sweet potatoes, but also understand the body's reliable sources of demand for such foods: such as the National Institutes of Health dietary supplements office, nutrition and diet, exercise, cardiovascular and healthy nutrition Research news.

Running instead of sprinting

On the runway, you want to run faster. But to maintain a healthy weight, endurance and perseverance are the key.

However, with the development of research, the methods of weight loss and weight maintenance have changed, but the principle is basically the same: more calories are consumed than calories. Studies have shown that maintaining a healthy figure requires scientifically maintaining exercise (60 minutes of physical exercise daily), avoiding extreme diets (don't neglect carbohydrates), and maintaining nutritional balance.

Do this - focus on weight changes. Better weight control by observing changes in body weight caused by lifestyle changes.