How to plan supplies for long distance running? Don’t adjust your diet just before a race. Supplement caffeine during running to run better. (Getty Images)
Long-distance running is a very challenging sport. You need to talk to yourself at all times during the process. You are afraid that your body may accidentally develop a condition and your plan will fall short. Supplements play an important role in success. When training for a long run or competing in a race such as a marathon, the right fueling strategy can help you reach your full potential and avoid injuries, dehydration and more.
During long-distance running, you will lose more carbohydrates and fats.
The human body needs energy (ATP, Adenosine Triphosphate; adenosine triphosphate) to function. During exercise, the body will use glycogen in the muscles as energy. When glycogen is insufficient, glucose in the blood will enter the muscle cells to supplement the deficiency. of glycogen. Running is an aerobic exercise. Although the body’s energy supply in this state is slower, it is the most lasting. Its sources are carbohydrates and fat. When both are exhausted, the body will begin to break down muscles and extract them. Protein serves as a source of energy, so those who have daily running habits should consume sufficient carbohydrates and an appropriate amount of fat.
Runners who have a regular running habit should consume more carbohydrates on weekdays. (Getty Images)
How to plan your own nutrient ratio?
A healthy and balanced diet is very important in daily life, especially for novices who have just started running. It is recommended to allocate the proportion of carbohydrates, proteins, and fats in the following ways:
55-60% of daily energy should be taken in from carbohydrates, which helps the muscles and liver store glycogen.
Protein accounts for 15% of the total daily intake, and choose low-fat foods such as seafood, chicken breasts, eggs, fish and beans.
Controlling fat at 20-25% of the total daily intake can help control weight.
Pair it with plenty of fruits and vegetables to supplement various vitamins and minerals.
What should you eat before, during and after a long run?
Taking the marathon race day as the benchmark, the diet is divided into 3 days before running, 1 day before running, 3 hours before running, during running, and after running, so as to achieve the best sports performance on the race day.
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1 day before running
The day before running, please focus on your “usual eating habits”. If you usually eat a bento shop in the alley, then go for a bento. If you always eat lettuce salad, then eat lettuce salad. Just choose high food. Carbohydrates, moderate amounts of protein, less fat, and don’t choose spicy or raw foods to avoid gastrointestinal discomfort.
3 hours before running
Before the game, it is recommended to finish breakfast at least 1.5-2 hours in advance to avoid being too late to digest. The food choices should be mainly carbohydrates that are easy to absorb, such as bread, oatmeal bars, etc. are good choices, and you can also pair them with some black coffee. To help improve sports performance, you can also consume energy pectin 30 minutes before competition.
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Running
There is a strong correlation between fueling and marathon finishing. During running, it is recommended to eat energy gel, 150-300cc of water or sports drinks every 30-40 minutes. In addition, you can also supplement with BCAA or caffeine to avoid losing concentration during running and missing out on good results. Passed.
after running
After running, whether it is a marathon or daily training, because the body loses a lot of energy, you can first supplement soy milk, milk, and whey protein after running, and then eat food sources rich in high protein and high carbohydrates. Everyone also Don’t worry about gaining weight, just supplement.
Are there different supply methods for different venues?
In fact, there is not much difference in the way of replenishment in each location, mainly carbohydrates. However, when running, please pay attention to the ambient temperature, whether the air is circulated, and your physical condition. Otherwise, it is easy to cause the body to lose weight due to water during running. Dehydration reactions such as fatigue and dizziness may occur.
Consuming the right amount of caffeine before running can help improve athletic performance. (Getty Images)
How long before you need to start adjusting your diet? What to eat if you are overweight?
In order for the body to perform better during long-distance running competitions, it is necessary to consume a large amount of carbohydrates, an appropriate amount of protein, and fats. However, many people believe that this supply strategy only needs to be implemented before, during, and after the competition. But in fact, replenishment also requires the body to slowly get used to it through daily training. It is recommended to give the body 7-14 days to gradually adjust the diet content, adapt to the food, and observe its own gastrointestinal and absorption conditions. Making adjustments immediately will only make the body unaccustomed to it and have the opposite effect.
In addition, in marathon races, because the runner’s weight will affect performance, it is recommended that overweight runners try to lose about 5% of their weight through a low-fat diet 3-4 months before the race, so that they can run better. time.
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2023-10-16 01:55:11
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