Running is one of the activities that people who practice fitness like the most, and it is not for less. It allows you to burn a lot of calories, stay in a state of fluidity in which it lets you lose focus from your day-to-day problems, etc.
run too It is a very tiring activityso if we want to keep up the pace the following days, it is very important that we eat properly after doing this physical activity, and here we leave you several foods that can help you recover after running.
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Rice
Rice is one of the foods most consumed and cheap that we know and provides a large amount of carbohydrates. Between brown and white, I opt for brown rice since it has a much higher contribution of minerals than in the case of white, especially selenium and magnesium, a fundamental mineral in the creation of fatty acids.
In addition, it has a good supply of vitamin B that favors digestion processes, without forgetting that it is a source of antioxidants and a food that contains all 9 essential amino acids for the organism.
Also, brown rice is assimilated more slowly than traditional white ricedue to its lower glycemic index that maintains blood glucose and insulin levels.
Salmon
Salmon is an oily fish that has a high amount of omega-3 fatty acids. This fatty acid is very important because they have a anti-inflammatory and autoimmunewhich could be helpful in reducing the risk or favoring the treatment of all types of diseases characterized by inflammatory processes such as cancer, cardiovascular pathologies or aging itselfas well as in diseases mediated by immunological reactions such as rheumatoid arthritis, Crohn’s disease, ulcerative colitis, lupus or another according to research published in the journal of the American College of Nutrition.
In addition, it provides a large amount of very high quality protein, which makes it perfect for rebuilding those muscle fibers that have been damaged throughout the race.
Potato
The potato is another great food that, in addition to being very satiating, is a food rich in carbohydrates. It has very few calories and provides little fat. The protein content of potato is quite low but it has excellent biological value. The potatoes they are particularly rich in vitamin C and are a good source of several B vitamins and potassium. The skins provide substantial dietary fiber.
Egg
The The protein contained in the egg is classified among the highest nutritional quality with a high biological value. This protein provides us with the nine essential amino acids that will allow your body to make the most of it.
The egg has not only been shown not to increase bad cholesterol (LDL) but also helps to increase good cholesterol (HDL) thanks to its unsaturated and monounsaturated fatty acids such as oleic acid.
It also contains a high amount of vitamins and minerals such as iron, phosphorus, potassium, magnesium, vitamin B12, vitamin B1 and vitamin B2 as well as vitamin A, D and E.
Banana
The banana is one of the richest fruits in carbohydrates, being perfect to recover lost glycogen. However, it is a food with high water content, high in fiber and not many calories Unlike what many of us think.
Regarding its content in micronutrients, the banana is one of the foods with the most potassium at our disposal, as well as offering B-complex vitamins, magnesium, vitamin A and carotenoidsbeing therefore a very appropriate food for the functioning of the nervous and muscular system, which makes it an ally of athletes.
Chicken
The chicken meat It is a very valuable food in our diet if we consider its cost-benefit ratio, since it is an inexpensive meat, very versatile and with great nutritional properties.
In chicken, its protein content stands out, as well as its content of folic acid and vitamin B3, ideal for proper brain function. It also has high amounts of iron, zinc, phosphorous and potassiumessential minerals for any individual and even more so for those who love physical activity.
Nuts
Extensive research on nuts and health outcomes has been conducted over the past two decades since the publication of a groundbreaking Adventist Health Study report showing an association of nut consumption with reduced risk of coronary heart disease in 1992.
They have a lot of nutrients and, depending on the nut we choose, it will have a greater amount of a mineral or vitamin. But of course they are all delicious and enter a healthy diet.
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