@RaheelHasan Gut let ' s get etwas gerade. Sie brauchen Eiweiß, aber Sie brauchen nicht protein-shakes. Der beste Weg, um protein zu bekommen, ist von den tatsächlichen Essen, wenn Sie wollen, verbrauchen mehr protein als Sie können mit nur Nahrung, trinken Sie 1 oder 2 protein shakes am Tag wie viele andere auch tun. Die Menge an protein, die Sie benötigen pro Tag, hängt von einer Vielzahl von Dingen, in der Regel nehmen Menschen 1gram pro kg Körpergewicht als Faustregel gilt, aber dies umfasst das protein erhalten Sie aus der Nahrung. Sie sollten zuerst zu sehen, wie viel protein Sie Essen pro Tag, und überprüfen Sie, wie viel protein Sie bekommen von regulären Nahrung. Ich habe in der Regel Fisch oder Eier (Eiweiß) für das Abendessen und ein Stück Obst. Wenn ich versuche, mehr zu Essen als das, dann habe ich mehr Gewicht am nächsten morgen (ich beobachte mein Gewicht täglich). Aber Sie mögen Recht haben, in der Regel bin ich schon etwas hungrig in der Nacht.

Ich bin 31 und ich begann zu laufen seit Dezember 2016. Derzeit habe ich 8 Monate laufen ohne Trainingsplan, mein Zeitplan ist dieser:

  1. Führen Sie 3 oder 4 mal pro Woche, so dass ein Ruhetag zwischen den Laufenden Tag.
  2. Tun Abständen, Misch-500 m laufen 80%, rest 15 Sekunden.
  3. Laufen auf Hügel (Nur 1 km)

Ok, ich denke, mein training ist nicht ok, denn wenn ich mehr Ruhe, als eines Tages, wenn ich zurück zu laufen, fühle ich mich müde. Auch für mich ist imposible, mehr als 4km ohne Spaziergang zum rest.

Meine Frage ist, Wie organisiere ich mein training??? Jedes Spiel für?? Soll ich erhöhen meine Laufenden Tage???

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