Runners with poor sleep should eat more of these foods

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 Runners with poor sleep should eat more of these foods


Greasy fish

These fish all contain vitamin B6, which must be used to produce melatonin, a sleep-promoting hormone. In addition, the combination of omega-3 fatty acids and vitamin D in polylipid fish can increase serotonin levels, a sleep-promoting chemical found in the brain.

Banana

Bananas are rich in nutrients such as potassium, magnesium and vitamin B6. These two minerals can relax the musculoskeletal system and make it easier to fall asleep. Potassium and magnesium are also critical to the overall health of runners, especially in cardiovascular health and cognitive function.

Yogurt

The study found a link between difficulty sleeping at night and calcium deficiency. So eating calcium-rich foods like yogurt before going to bed at night can speed up sleep.

Sour cherry juice

In addition to rich antioxidants to alleviate inflammation and chronic diseases, sour cherry juice also contains more melatonin, which is used to regulate the biological clock and signal the body to prepare for sleep.

Almond

Almonds have very high nutritional value, including magnesium, phosphorus, manganese, vitamin B2 and other nutrients. The mineral magnesium is what really promotes sleep in almonds. A handful of almonds can provide people with 19% of their daily magnesium requirements, especially for insomniacs who need more magnesium intake. Magnesium not only reduces inflammation in the body, but also reduces the release of the stress hormone cortisol, which interferes with sleep.

camomile tea

Chamomile tea contains flavones and antioxidants, which can reduce inflammation, alleviate anxiety, depression, and improve the immune system and skin health. It contains apigenin, an antioxidant that promotes sleep through certain nerve endings in the brain. In one study, 34 adults were asked to drink chamomile tea twice a day. As a result, they fell asleep 15 minutes faster than before. Eggs and eggs are not only suitable for breakfast, but also for bedtime. Because eggs contain more protein, and protein can keep blood sugar stable, so that sleep more stable, increase the time of deep sleep. Kiwifruit contains a lot of vitamin C, K, folic acid, potassium, fiber, carotenoids and other nutrients, and it can promote sleep, because kiwifruit also contains a lot of serotonin, which is a chemical that regulates the biological clock. The combination of vitamin C and carotenoids can also help improve sleep. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

Chamomile tea contains flavones and antioxidants, which can reduce inflammation, alleviate anxiety, depression, and improve the immune system and skin health. It contains apigenin, an antioxidant that promotes sleep through certain nerve endings in the brain. In one study, 34 adults were asked to drink chamomile tea twice a day. As a result, they fell asleep 15 minutes faster than before.

Egg

Eggs are not only good for breakfast, but also for bedtime. Because eggs contain more protein, and protein can keep blood sugar stable, so that sleep more stable, increase the time of deep sleep.

Kiwifruit

Kiwifruit contains a lot of vitamin C, K, folic acid, potassium, fiber, carotenoids and other nutrients, and it can promote sleep, because kiwifruit also contains a lot of serotonin, which is a chemical that regulates the biological clock. The combination of vitamin C and carotenoids can also help improve sleep.