趁着我亲家还没回来上岗,我赶紧分享一下见营养师的经历

来源: 2024-08-12 08:10:11 [博客] [旧帖] [给我悄悄话] 本文已被阅读:

今年身体不是一直各种不顺嘛,不是这伤就是那疼的,跑步停了三个月,力量也停滞不前,到现在还不能跑长距离,腰也还小酸爽加僵硬。除了见各种治疗师,各种拉伸,上周还见了dietitian,这个营养师业余也跑全马,所以对跑者的营养更有研究。一顿聊之后,她给出的方案如下。这些是在我正常三餐基础之上吃的。我告诉她我朋友经常耳提面命说不能吃这么水果,喝这么多牛奶,吃这么多面包。她说完全没问题,搞得我一下子可以明目张胆的吃饼干,吃冰激凌,和别的零食,弄得我反倒不知所措了呵呵

这个就是分享一下我的经历,不是建议大家吃零食哈

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.