今年身體不是一直各種不順嘛，不是這傷就是那疼的，跑步停了三個月，力量也停滯不前，到現在還不能跑長距離，腰也還小酸爽加僵硬。除了見各種治療師，各種拉伸，上周還見了dietitian，這個營養師業餘也跑全馬，所以對跑者的營養更有研究。一頓聊之後，她給出的方案如下。這些是在我正常三餐基礎之上吃的。我告訴她我朋友經常耳提麵命說不能吃這麽水果，喝這麽多牛奶，吃這麽多麵包。她說完全沒問題，搞得我一下子可以明目張膽的吃餅幹，吃冰激淩，和別的零食，弄得我反倒不知所措了
這個就是分享一下我的經曆，不是建議大家吃零食哈
Reducing inflammation:
- Olive oil- use to fry eggs.
- Mix vegetable oil and avocado oil for wok frying.
Pre-run fuel:
- Banana on short run days
- On long days- switch to white breads before going for your run
Breakfast:
- On days you run, always include 2 slices of whole grain bread.
Snack: 10:30am: Protein + carbs
- Greek yogurt + fruit
- Crackers + cheese
**If you still want another banana before your workout, you can have that!
Lunch:
- If you had a double training day- I want 1.5 cups of carbs.
Snack when you come home: 5:15pm
- 1 cup of milk + fruit, cracker, or cookie.
