When chatting with many runners, you often hear the saying that “running is to be able to eat and drink willfully”
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In fact, it is not the case
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The more attention should be paid to diet during training, which is not only conducive to the stability and improvement of running performance, but also beneficial to health
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Recently, in a chapter of “nutrition and immune function” (Michael Gleason) in the “exercise nutrition practice guide” (nutritional diet guide for athletes to improve performance and rapid recovery), there is a theme about: strategies for athletes to reduce the risk of illness
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Some of the contents are very suitable for runners during training and preparation, so share them with you
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If you have something to change, if you have nothing to encourage: 1
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Diet is very important for immune function
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Many vitamins and minerals are closely related to the ability to resist infection, especially vitamin C, vitamin A and zinc
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A balanced diet should provide all the vitamins and minerals you need
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But if you don’t have fresh fruits and vegetables, consider multivitamins
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(author’s note: that is to say, you can take some multi-dimensional element tablets and supplement various vitamins and minerals)
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2
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Nutrition plan should pay attention to the requirement of adequate intake of liquid, carbohydrate, protein and micronutrient
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To ensure that glycogen storage can be restored every day and carbohydrate intake during exercise (30-60 grams of carbohydrate per hour during exercise will have an effect) seems to be a way to minimize the temporary low immune function caused by acute long-term strenuous exercise and reduce the probability of over stretching
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3
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The favorable evidence for many so-called immune enhancing supplements (e.g., glutamate, echinacea, colostrum) is pale, although there is some evidence that probiotics and some antioxidant components (vitamin C; flavonoids, e.g., Tung peel flavonoids) may have the effect of reducing the risk of URTI
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(Note: URTI, upper respiratory tract infection, refers to upper respiratory tract infection.) 4
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To avoid dry mouth during competition and rest, replenish water and keep hydrated at intervals
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5
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Don’t share the kettle, tableware and towel with others
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Drink properly treated water
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6
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Changes in other behaviors and lifestyles, such as good hygiene practices (regular hand washing and brushing, use of antibacterial oral cleaning agents), can also limit the spread of infectious diseases by reducing exposure to public infectious agents
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7
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Avoid putting your hands on your eyes and nose (the main way of auto inoculation caused by filterable bacteria)
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8
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Avoid overtraining and chronic fatigue
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9
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Minimize other life, social and psychological stress (mental stress itself can reduce immunity and increase URTI risk)
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10
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Get enough sleep (at least 6 hours a day) on a regular basis (sleep interruption can reduce immunity)
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11
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Avoid rapid weight loss (associated with adverse immune changes)
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If you want to lose weight (reduce fat), make sure you get enough protein and micronutrients during energy restriction
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12
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Avoid being in a closed environment with sick people and a lot of people before major events
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13
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For athletes who are prone to recurrent infection, medical support including routine examination, appropriate immunization and prevention may be particularly important
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14
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Vaccinate athletes and all support personnel who practice regularly with them
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15
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After training or competition, especially in winter (winter is the most vulnerable season for the general public to be infected with URTI), pay attention to the pathogen infection
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16
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If the athlete has a fever and / or some systemic symptoms, including joint and muscle pain, the athlete should stop training
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If these symptoms occur above the neck, the athlete can continue training (although it will reduce the load)
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17
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Do not take iron during infection
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18
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Isolate team members infected with pathogens from other team members as much as possible
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#Come to the comment area to talk about “are you running to be able to” eat and drink willfully “? 」。
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