Therefore, when running, you should also watch the supply station beside the track and replenish your energy in time
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But according to research, water actually plays a crucial role in endurance sports
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Jilin running group pays close attention to the wechat of Jilin running group all the way, and enjoys a healthy and beautiful life
.
Entering the season, eating safely and ensuring balanced nutrition are the guarantee for a smooth finish
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In the era of running in full swing, more and more friends set foot on the road of marathon
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Breakfast on the day of running, supplemented by carbohydrate and liquid food, and eating before exercise
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These foods contain trace elements needed by human body, many nuts taste delicious! Is the best partner before and after the game
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Vegetables (30% – 40%) vegetables, especially leafy green vegetables, are rich in cellulose and specific vitamin groups
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However, runners should not take exercise as an excuse to eat whatever they see
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For vegetarians, beans and dairy products can also provide the protein the body needs
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4
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3
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If you don’t have enough reserves, cramps, hitting the wall, injury and withdrawal may occur
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When running for 15-20 kilometers, you need to replenish water for your body
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Marathon is a kind of energy consuming exercise, so if you are not careful, you will not eat enough energy
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2 hours after lunch, had better eat some light fruit, vegetables and beans salad, help repair muscle and cell tissue damage
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Reduce fat and protein by about 15 grams or less, and both nutrients take longer to digest
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Eat enough calories 2-4 hours before the marathon, and provide extra carbohydrates for the pre race meal to top up the glycogen reserve, especially for the liver, which helps to stabilize the blood sugar level during the race
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Therefore, in order to minimize the problem of sports ability decline caused by sweat evaporation, we must drink more water when warming up, and then drink a small amount of water many times during the whole marathon
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Mainly from all kinds of meat and fish
The daily dietary structure of running training should meet the following standards: carbohydrate (30% – 40%) is the main energy source of human activities
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In order to improve the performance, do not supply on the way when running a marathon? A lot of times, hunger and fatigue always make people unprepared
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Especially in summer, we should take enough liquid to regulate body temperature and help metabolism
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Store up your energy so that you can play at your best
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2
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For marathoners who love sports, it’s not a big problem, but runners can try more healthy foods such as whole grains and whole grains
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Dinner is also mainly carbohydrate, you can eat some light cooking meat, add more protein and fat
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Hunger means that your blood sugar has dropped to a low level
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The first food to enter the body should be liquid, which can fully supplement the lost minerals, vitamins and electrolytes
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And like fat, protein, food fiber are slow digestion of food, will increase the burden on the stomach, so before running should eat less
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They are very beneficial to human health and immune system, avoid injuries caused by training, and accelerate the recovery of the body
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The principle of diet during marathon competition 1
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So before you run a marathon, be sure to eat enough calories! It’s no use drinking more water
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Eat enough so that you will not feel dizzy at the end of running training
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It can help the body eliminate metabolites efficiently after strenuous exercise and restore the balance of the body environment
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Therefore, it is recommended to eat carbohydrate and liquid food, such as pasta and porridge, 3-4 hours before exercise, which can continuously and stably provide energy for the body
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It’s better to be light after running
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Even if you try your best to reach the end, this unpleasant experience can only be experienced by yourself
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Protein (20% – 30%) is the basic component of various cells in human body, which plays an important role in muscle recovery after exercise
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Marathon athletes eat high carbohydrate meal before the race is an important indicator to predict the completion time of the race: those who eat enough carbohydrates will run faster
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The most important thing is to ensure that you have enough time to digest food
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If you don’t supply it in time, we will encounter the most common phenomenon of marathon runners near 30 kilometers – “hitting the wall”
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Compared with other sports, it consumes more energy
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Rice and noodles in traditional diet are fine carbohydrates with high energy efficiency and good taste
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Replenish water and energy frequently during running
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In addition, some energy snacks are also recommended
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How about controlling yourself? In the circle of running friends, there are two classic sentences: “the less you drink, the faster you run”, “don’t drink in the race, or your legs will collapse”
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Nuts (about 5%), such as pistachio, almond and cashew nuts, are perfect snacks for marathon runners at ordinary times and during training
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Before you start, you should take in plenty of liquid, such as water, fresh fruit juice, or juicy fruit
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But for runners who are about to challenge the marathon, don’t turn their body into a testing ground
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In fact, marathon is still a long-distance race that challenges the limit
.
5
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Generally, players will put some homemade energy bars, dried fruits or energy gels in their pockets, which can directly replenish energy for the body
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Our goal is to gain 0.5-1 gram of carbohydrates per kilogram of body weight
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Pay attention to Jilin running group wechat and enjoy a healthy and beautiful life
.
How to minimize food intake before a marathon? Some runners often mention such new concepts as “low calorie diet” and “ancient diet”
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It’s the most taboo to eat and drink after marathon
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Diet matching during marathon training during the preparation for marathon, the energy consumed by runners every day depends on the duration and intensity of your running
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The only disadvantage is that they are easy to eat too many calories
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“If you like it, don’t forget to watch it.
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We are neutral to the point of view in this article, only for the purpose of sharing with running friends for reference and exchange
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Therefore, we need to get more and more comprehensive nutrition before running a marathon
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30 minutes before running, a large amount of liquid intake, sweating during running will lose a lot of vitamins and minerals, so fruits and fresh juice must be added before running
.