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
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.
