What fruit is best to eat after running

Everyone should do some regular exercise. Running is actually one of the ways for many people to lose weight. Running consumes a lot of energy in the body and also loses a lot of nutrients quickly. After exercise, you need to replenish nutrients. Some people use salt water instead. Some people also eat some fruit to supplement the necessary nutrition after resting for a period of time. So what is the best fruit to eat after running?

Fruits that you can eat after running include bananas, watermelons, oranges, etc. These fruits can help eliminate muscle fatigue.

banana

Bananas are rich in potassium and magnesium. Potassium can prevent blood pressure from rising and muscle cramps, while magnesium has the effect of eliminating fatigue. Bananas can replenish sugar and calories for the human body, and are also an important source of tryptophan, vitamin B6 and elemental magnesium, which are important for eliminating nervous system fatigue and regulating the function of the hormone system. In addition, bananas contain a substance called biotin, which can boost people's spirits.

watermelon

Watermelon is rich in potassium, which can quickly replenish potassium that is easily lost with sweat, avoid muscle weakness and fatigue caused by it, and drive away fatigue. Watermelon can relieve fatigue and muscle soreness after exercise. The citrulline it contains can produce a chemical reaction with enzymes in the human body and be converted into arginine, which is beneficial to the human circulation and immune system. Arginine can promote the production of nitric oxide and help relax blood vessels.

orange

Oranges are rich in various organic acids and vitamins, which can regulate human metabolism. 80% of oranges are water. They are also rich in vitamin C, calcium, magnesium, potassium, beta-carotene and other substances. They can replenish water and replenish muscle damage caused by running.

1. Drink sports drinks or light salt water

When running, the body generates a lot of heat, so it dissipates heat through evaporation through sweating. The discharge of sweat will take away a lot of water, and electrolytes will also be lost at the same time. Therefore, you must replenish water and electrolytes in time after running, and sports drinks are a good choice. Sports drinks are rich in electrolytes and can replenish the body in time. Of course, if sports drinks are not available, then light salt water will also work. Because the main electrolytes lost are sodium ions and chloride ions.

2. Starchy foods

If the main meal is scheduled after running, then the main meal after running is actually the same as usual, mainly consisting of starchy foods to replenish most of the glucose consumed by the body during running and help synthesize glycogen. Starchy foods mainly include the rice and pasta we eat on a daily basis. Of course, if possible, eating more whole grains in addition to refined rice and noodles is a good choice. Whole grains contain vitamin B1 and inorganic salts that are not found in refined rice and noodles, as well as various nutrients, which are more beneficial to the body. Corn, sorghum, purple rice, oats, red rice, black rice, etc. are all good choices.

3. Eat more fruits and vegetables

After running, you can eat more fruits and vegetables. Fruits and vegetables are low in calories and can easily make people feel full. Therefore, they can solve hunger without making people consume too many calories. Furthermore, fruits and vegetables are rich in dietary fiber, which is very helpful for gastrointestinal digestion.

4. Eat protein appropriately

In addition to consuming carbohydrates and fats, aerobic exercises such as running also consume a lot of protein, causing muscle loss. Therefore, we should also supplement appropriate protein in time after running, such as milk, eggs, chicken breast, beef, beans, etc., to help the synthesis of protein in muscles. If the purpose of running is to lose weight or just to exercise, then you don't need to consume too much protein food. If the purpose is to build muscle, then you can consume more.