Running Se Phele/ Baad Me Kya Khayae | Before/ After Race Eat

 

Before & After Running Kya Khana Chahiye Tips In Hindi

Running ek bahut hi acchi exercise hai, jisse humari body humesha fit and fine rehti hai. Jo logmorning me running karne jaate hai, unhe iss baat ka bahut acche se ehsaas hai ki kitni energy aur power lagti hai. Body ko energy humari diet se milti hai. Jitni care hum apni running ki karte hai, utni hi care apni diet ki bhi karni hoti hai. Bahut se people iss question se preshan hai ki kya khana chahiye running se phele aur baad me. Aaj hum aapke running diet se related har question ka answer is post ke through dene ki koshish karenge. Aaj ka humara topic hai ‘Running Se Phele Aur Baad Me Kya Khayae.‘ Chaliye badte hai apne topic ki taraf..

Kya Khaye Running Se Phele Aur Baad Mein

Humari body ek machine ki tarah kaam karti hai, jaise machine ko kaam karne ke liye fuel ki jarurt hoti hai vaise hi human body ko kaam karne ke liye acchi diet ki jarurt hoti hai. Acchi diet sirf kaam ke liye hi nhi, achi health aur postivity banaye rakhne ka bhi kaam karti hai. Diet par jyada baat na karte huye, hum baat karte hai kya khana chahiye running se phele..

Running Se Phele Kya Khaya

• Oatmeal/ Daliya

Jab baat aati hai fit rehne ki aur body ko kam time me jayda energy lene ki to sabse phela naam ata hai Oatmeal ka. Oatmeal apne aap me ek full of energy, protein, carbohydrates, vitamins etc ka perfect pack hai. Oatmeal jyatar trainers aur doctors bhi recomend karte hai. Oatmeals ko running se 1 hour phele lena chahiye.

• Sprouts and Legumes

Sprouts and legumes ek healthiest snack hai jo full of nutrition hai. Sprouts me vitamin K aur C, proteins, fibers aur minerals hote hai jo human body ko instant workout ke liye energy dete hai. Sprouts me complex carbohydrates hote hai jo human body ko jaldi thakaan mehsus nhi honedete. Isse running se 1 hour phele khana chahiye.

• Fruit Salad

Jab aap jaldi running ke liye ja rahe hai aur aapke paas jayda time nhi hai kuch banane ko, to Fruit Salad ko hamesha yaad rakhe. Fruit me  mango, banana, pineapple, and watermelon ko choose kare jisse aapko instant energy milti hai. Fruits me mojud carbohydrates jaldi se body me breakdown ho jaata hai aur body ko energy provide karta hai, protein body ki muscles ko jayda der tak workout karne me help karta hai.

• Banana/ Banana Shake

Banana fuel ka powerhouse hai. Ye har vo kami puri karta hai jo body ko jayda der tak bane rahne aur kaam karne ke liye chahiye. Banana me carbohydrates, potassium and manganesebahut jayda matra me hota hai jo muscles cramps se bachata hai, bones strength ko increasekarta hai. Banana ya banana shake aap workout se 15 min phele bhi le sakte hai.

• Yogurt

Yogurt ek milk product hai jisme proteins aur carbohydrates almost double times hote hai. Dahi sensitive stomach peoples ek liye bahut jaruri hai, kyuki ye digest bahut jaldi ho jaati hai aur body ko energy bhi jaldi provide karti hai.

• Caffeine

Caffeine almost humari performance ko double kar deti hai, Caffeine coffee, chocolate, tea etc me hoti hai, but running ya workout se phele black coffee pine se sabse jayda energy milti hai aur aapki performance bhi double ho jaati hai.

Running Ke Baad Kya Khaye

Upar humne baat ki running se phele kya khana chahiye, ab hum baat karenge ki running ke baad kya khana chahiye. Jitna jaruri running se phele ki diet hai, usse jayda jaruri running ke baad ki diet hoti hai. Running ke time human body ki almost puri energy khatam ho jaati hai, body tutne vali hoti hai, iss time me body ko dobara se fuelup karne ki jarurt hoti hai. Aur aise me kya khana chahiye, ye hum ko bata dete hai..

• Kiwi

Kiwi is a great source of vitamin C, potassium, fibers aue antioxidants ka, jo human body aurmuscles pains ko jaldi relief deta hai. Kiwi blood cicluation increase karta hai aur body me blood ki kami nhi rehne deta.

• Sweet Potatoes

Sweet potatoes me carbohydrates aur antioxidant nutrients hote hai jo body ko muscular pain se bachati hai aur jaldi energy deta hai. Sweet potatoes cramps se bachata hai aur body ko relief deta hai.

• Dried Fruits

Dried fruits me carbohydrates hote hai jo easily digest ho jaata hai aur muscles ko glycogen deta hai. Nuts me proteins hote hai, jo body ke liye bahut jaruri hai.

• Orange Juice

Body ke energy ko dubara full karne ke liye liquid diet bahut jaruri hai. Orange juice vitamin D and potassium bharpur matra me hota hai jo body ko energy supply karta hai aur bopdy me liquidity level banaye rakhta hai.

• Salmon Omega 3

Salmon Omega 3 body ke liye bahut jaruri hai. Omega 3 ke liye food supliments liye jaate hai. Make sure aap jo bhi protein powder, shake, ya supliment lete hai unme omega 3 ho. Workout ke baad omega 3 lene se, body ko full benefit hota hai work-out ka.

• Chocolate Milk

Experts ka kehna hai workout ya running ke baad chocolate milk pine se body jaldi recoverhoti hai. Chocolate milk body ko kuch hi minutes me dobara fresh feel karwata hai. Isme carbohydrates aur protein, almost double times hota hai aur sirf itna hi nhi, Chocolate milk me calcium, sodium aur sugar hoti hai jo body me engery dobara jaldi create karti hai.

So my dear freinds, ye thi kuch diet jo aapko running se phele aur baad me leni chahiye. We hope ab aap apne liye ek acha diet chart bana sakte hai. Agar aapko koi bhi dobut hai, to aaphume comments me likh sakte hai. Hum jaldi aapko reply karenge. Do like and share our page on facebook, gmail, twitter and other networking sites. Aur humse uhi jude rahiye aur bhihealth aur running tips ke liye..   have a heathy day ahead..

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