Q: I like running, cycling and swimming. What foods should I eat regularly to get adequate energy?

A: In fact, the principle of healthy diet is your choice, which is to achieve reasonable and balanced nutrition.

Therefore, you should eat the following foods regularly:

1) Whole wheat foods. Whole grain foods are the most nutritious source of carbohydrates, which provide the body with high-quality fuel for various physical activities. Carbohydrates are more easily digested and absorbed by the body than other nutrients, such as fats and proteins. Common whole-grain cereal foods include: whole-wheat bread, oatmeal, brown rice, wild rice, popcorn, barley, etc.

2) Fruits and vegetables. Like whole grains, fruits and vegetables are nutritious sources of carbohydrates. Research from Colorado State University in the United States found that the evacuation time after eating fruits and vegetables is about 23 hours, so this type of food is very suitable for consumption before exercise. Eating fruits and vegetables a few hours before a long workout, rather than difficult-to-digest foods such as greasy and protein-based foods, can help prevent muscle cramps and indigestion. In addition, fresh fruits and vegetables also contain a lot of water, which can prevent the body from being dehydrated. The most suitable fruits and vegetables for bodybuilders include: berries, citrus, tomatoes, grapes, bananas, leafy vegetables, broccoli, sweet potatoes, green peppers, etc.

3) Protein foods. Protein can promote muscle growth and repair, maintain body fluid balance, and enhance the body's immune function. As a bodybuilder, your protein needs will be higher than those of someone who doesn't exercise much. Sources of high-quality protein include: fish, skinless chicken, eggs, beans, lean meat and tofu.

4) Oils that are good for health. Experts from the American Dietetic Association point out that bodybuilders engaged in endurance sports should limit their intake of saturated fat and increase their intake of unsaturated fat. Because unsaturated fats are not only good for your health, but they can also provide energy for physical exercise. Good sources of unsaturated fats include: nuts, plant seeds, vegetable oils, avocados, olive oil, and fatty fish (such as salmon, mackerel, herring, sardines, etc.).