This information is for regular runners
This information is for regular runners
How many calories you burn in running depends on your
running speed and your weight. The faster you run, the higher your metabolic
rate. Gym in
Dilshad Colony
Breakfast plays an important role in a healthy diet. It
provides energy for running. If you are a morning runner then your post-run
breakfast recovers to run the next day. If you run in the afternoon, the
breakfast will make you feel full of energy to run. If you run in the evening,
then breakfast will help to keep blood sugar stable throughout the day. The
other advantage of having breakfast is that you will avoid eating heavy lunch
in the afternoon, due to which you will not feel heavy while running in the
evening. Gym in
Dilshad Colony
Runner’s breakfast
Breakfast is considered the most important meal of the day.
After 7-8 hours of sleep, when you wake up, you need the energy to start your
day. How many calories you burn in running depends on your running speed and
your weight. The faster you run, the higher your metabolic rate and the more
calories you burn. By the way
Compared to walking 1 mile, running burns nearly twice as
many calories. An average person burns 100 calories in running 1 mile. If you
are a morning runner, then you will have to divide your breakfast into 2 parts
- rerunning breakfast and post running breakfast. Gym in Dilshad
Colony
Pre running breakfast
After running, it is important to eat nutritious and
balanced food, it is equally important to energize the body before running. The
performance of your race depends only on what you eat before running. It also
depends on when and how much you plan to run. Gym in Dilshad
Colony
Timing is important
If you want to run 3 miles at 6 in the morning, then eating
an orange only 20 minutes before would be fine. Those who want to run the
marathon on Sunday; they should eat on Saturday night. Players and athletes should
increase the amount of carbohydrates in their food before 3 days of their
performance. Gym
in Dilshad Colony
Easy to digest
The amount of fat and carbohydrate in the food before running
should be reduced so that it can be easily digested.
Full of energy
Pre-running breakfast should be full of energy so that your
brain and muscles are constantly energized while running.
How much to eat
Never eat too much before running. If you eat more then you
will feel tired, but do not also do not eat anything before running because
running an empty stomach weakens the muscles. Gym in Dilshad
Colony
Maintain water level
The first and foremost thing is to maintain the water level
in the body. Although you keep drinking water throughout the day, drink a
little more water before running. Gym in Dilshad
Colony
Protein is important
It is important to have protein in whatever you eat before
running. Protein protects the muscles from breaking down and this gives the
body constant energy. Gym in Dilshad
Colony
Post running
breakfast
Eat something after 1 hour of running. But do drink water,
because there is a lot of lack of electrolyte in the body due to running. You
can take lemon water, coconut water or plain water to nourish yourself. You can
take good quality protein in what you eat after running. Eggs, fruits, milk and
milk products, bread, butter, whole, and sprouted grains can be taken. Also
include salt in your diet, because there is a lack of salt in the body due to
sweat, due to which there can be a deficiency of sodium in the body. If the
level of sugar in the blood is not low, then take a small amount of sugar also.
Gym in Dilshad
Colony
Runner’s breakfast
composition
Carbohydrate: It
is the most easily available source of energy for muscles. 55-70% of the total
calories of breakfast should come from carbohydrates.
Protein: 15% of
the total calories of breakfast should come from protein. Protein is very
important to make muscles strong.
Fat: People who
run regularly should consume less amount of fat, as it is the body's most
concentrated source of energy.
Fluid: Runners
must drink water, but along with that, other fluids should also be consumed in
large quantities. It is necessary to control body temperature and maintain the
water level in the body.
Don't eat them
The nutritious the runners' breakfast, the better their
performance will be. Therefore, it is important that breakfast does not include
such food, which is rich in calories, but the nutrient is very low. Avoid
eating these things for breakfast:
White bread, pastries, donuts, pudding, sweets, cakes, fat
milk and milk products, soda and cold drinks, sago, whole vegetables, samosa. Gym in Dilshad
Colony
Why breakfast is
important
Non-breakfast does not produce the enzymes necessary for fat
metabolism. If you do not have breakfast in the morning then the level of sugar
and cholesterol in the blood increases, which can make you an easy victim of
many diseases, as well as it, will be impossible for you to run for a long
time. Gym in
Dilshad Colony
To maintain the
energy level
Breakfast provides fuel to the body and brain. If you do not
take breakfast after running, then the energy level in the body will decrease.
Apart from providing energy, breakfast is also a good source of important
nutrients. Whole grains are eaten at breakfast, dry fruits, fruits, and vegetables,
etc. are good sources of protein, vitamins, and minerals. The body needs these
essential nutrients and if these are not consumed in sufficient quantity at
breakfast then it is not possible to supply them during the rest of the day.
If you do not eat nutritious breakfast after running daily,
then your bones and muscles will become weak. Therefore, it is very important
to eat nutritious breakfast after 1 hour of running. Gym in Dilshad
Colony
Required for brain
power
Eating good type of protein in breakfast keeps you full for
long. Apart from this, this protein helps the amino acid tyrosine to reach the
brain, which produces the reflex enhancing chemicals dopamine and epinephrine.
If you do not have breakfast, then the level of sugar in the blood will
decrease which negatively affects the brain. With this, you will not be able to
prepare yourself mentally for running the next day. Gym in Dilshad
Colony
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