Sports nutritionist Dr. Deborah Shulman says: "Eating a meal every 3-4 hours can help control your appetite."
Eating too much will lead to weight gain, but if you can add 1-2 meals a day and consume 150-250 calories each time, it will help runners improve their physical functions. But be careful not to eat vacuum-packed food. junk food.
If you like sweet food
Recommended snack dark chocolate
The complicated workload of family, work and training is a huge challenge, and excessive stress will increase your risk of heart disease. According to a 2009 study, dark chocolate can alleviate this problem.
Researchers gave subjects 1.4 ounces of dark chocolate (the size of a matchbox) every day for two weeks. Chocolate lowered stress hormone levels in study subjects. There is also evidence that dark chocolate can lower blood pressure, another key to reducing the risk of heart disease.
But pay attention to the calories in chocolate. Although it is good for the body, you should pay attention to eating it in moderation.
If you like greasy food
Recommended snack popcorn
High-fiber, low-calorie popcorn is a heart-healthy food. In a study presented at the 2009 American Chemical Society National Meeting, researchers at the University of Scranton examined the polyphenol content of a variety of food crops.
Polyphenols are plant-based antioxidant chemicals that protect the body from cell and tissue damage that can lead to heart disease and some cancers. Researchers found that popcorn has the highest polyphenol content of any snack.
If you like to eat crispy ones
Recommended snacks baked peanuts
A study published in the journal Food Chemistry found that the longer peanuts are roasted, the higher their antioxidant content. Compared to lightly roasted and raw peanuts, extra-roasted peanuts contain more manganese and vitamin E (which helps protect bones and red blood cells).
Peanuts are rich in protein, fiber, and healthy unsaturated fatty acids—three nutrients that will make you forget about hunger.Element. Remember to store small packets of peanuts in your desk drawer, or mix them with peanuts, dried fruit, cereal and pretzels.
If you like to drink iced drinks
Recommended drink tart cherry juice
Tart cherries have been shown to relieve pain and are good for your heart. In a study in the journal Nutrients, participants drank 8 ounces of tart cherry juice a day for two weeks, or a placebo twice a day, and found that the juice reduced oxidative damage that can lead to heart disease.
The protective properties of juice come from its high content of antioxidants. "The body produces antioxidants," Schulman says, "but it's also important to eat antioxidant-rich foods." Although juice doesn't have as much fiber as the fruit itself, it's a good carbohydrate supplement.
If you like affordable food
Recommended food cereal and milk
Practice has proven that a championship-level breakfast can help quickly restore physical fitness after intense training. In a 2009 study published in the Journal of the International Society of Sports Nutrition, cyclists consumed whole-wheat cereal with skim milk and a sports drink after riding for two hours.
When they rechecked a few days later, the researchers found that solid food provided as much energy as sports drinks. Milk also provides balanced protein, which is beneficial for muscle recovery. It can be seen that milk cereal can be regarded as an economical snack option.