Healthy meal, add energy to your running training
For a hungry runner, salad is just an appetizing appetizer that relieves hunger before the main dish arrives. However, if carefully prepared with ingredients and carefully cooked, salad can also become a big dish for the table. A vigorous salad should provide the carbohydrates, protein, fat, vitamins, minerals and antioxidants needed for running training. “Salad is a quality dish that keeps your body lean,” says Ilana Katz, who works at a sports nutrition center in Atlanta. "It allows you to quickly find a feeling of fullness, that is, to keep you from getting too much calories."
▼ Hummus Salad
For runners, this salad is good and rich in important nutrients. Chickpeas are rich in protein, carbohydrates and rich insoluble dietary fiber. "The dietary fiber in chickpeas can boost your gut health," Katz said. Walnuts and other nuts give a crunchy taste and protect your heart. Researchers at Harvard University found that people who eat nuts often have a 29% lower risk of heart disease than normal people. In addition, nut lovers are also slimmer. A strong nutritional matrix of dietary fiber, protein, vitamins and minerals will definitely provide you with the best nutritional guarantee.
Do this → pour two cans of hummus into the large bowl, 2 chopped carrots, 1 diced red pepper, 2 cups of half-cut cherries, 1 cup of sliced celery, half cup cut Diced onions, half a cup of diced feta, half a cup of crushed walnuts, and half a cup of yellow raisins. Divide 8 cups of salad into 4 dishes topped with sesame sauce.
▼Chicken Pizza Salad
If you want to taste pizza but don't want to eat that high calorie, then this salad is the best fit. Unlike traditional pizza, the carbohydrates and protein in these dishes will be the perfect ingredients to activate your body. Zucchini is a succulent vegetable that replaces lettuce. Like zucchini, bell pepper is also rich in vitamin C. A study published in the journal Nutrition in 2012 said that vitamin C helps to reduce the heart rate during exercise and the intensity of self-induction. The soft cheeses in the salad – such as goat cheese and Italian cheese – are rich in moisture and low in calories. “These cheeses add calcium to the salad,” says Katz.
Do this → brush oil on the two pots and bake until golden crispy. Cut the chop into pieces. Use a spatula to cut three slices of zucchini, and 3 cups of cooked chicken, 4 ounces (about 112 grams) of diced Italian cheese, 1 chopped bell pepper, a small half cup of black olives, 3 cups of sesame and half a cup. The ground basil leaves are mixed and stirred together. Sprinkle the sliced clams and tomatoes on top. Divided into 4 parts.
When the Latin American flavor touched the Asian tongue, it gave birth to such a delicious sushi-style salad. The idea of ceviche salad comes from the collision of sour juices and sushi and seafood ingredients (and runners prefer traditional simple cooking methods such as grilled fish or fried fish). If you choose squid, you can get a lot of healthy omega-3 fatty acids. A 2011 study by St. Louis University showed that the intake of more healthy fatty acids with anti-inflammatory effects can reduce the fatigue of muscles after high-intensity training. Black rice with a nutty taste is also rich in antioxidants like blueberries. "These antioxidants remove free muscles that damage cells and delay the muscle repair process," says Colorado sports nutritionist Carla A. Mars.
Do this → Mix the lime juice, lemon juice and orange juice in equal proportions. Cut 450 grams of squid meat into sashimi and freeze in the refrigerator for 6 hours, during which it is turned twice (or fry with warm fire for 5 minutes on each side until the fish is no longer transparent). Prepare 1 cup of black rice and 1 cup of frozen ground edamame, take the fish fillet out of the refrigerator and put the edamame together, then add 2 cups of half-cut virgin fruit, 1 diced avocado, 1 cup of diced mango 1 cup of sliced cucumber, 2 sliced green onions, small half cup of parsley, a pinch of salt. Stir the above ingredients and pour them onto the black rice in the dish. Sprinkle with sesame seeds and mix the juice on top. Divided into 4 parts.