The whole horse race involves not only physical fitness but also seven dietary skills.

category:Sports
 The whole horse race involves not only physical fitness but also seven dietary skills.


No Rare Food on the Day of the Competition

In the usual training, runners should also train their diet. Through many attempts, they can find out which foods are not suitable for themselves and which ones are more suitable. When it comes to race day, runners must not eat unfamiliar food, only their own habitual food. In addition, for the food provided by the race, runners need to check in advance. If they eat the same food as they usually eat, they can eat it. If they dont, they can carry it with them.

Midway supply is necessary

In normal training, few runners can finish 42 kilometers in the whole distance. Maybe they can persist in long distance training without supply. But when it comes to the game, its different. After all, the distance is too long. If there is no supply in the middle, few people can stick to it. Therefore, runners should prepare enough food to carry with them so that they can be supplied at any time. Or energy replenishment at a supply station.

Replenishment every 30-45 minutes

In more than 60 minutes of running, whether training or racing, runners need to replenish 30 grams of carbohydrates every 30-45 minutes. With the help of water, the stomach can absorb 60 grams of carbohydrates per hour, so when replenishing energy, we should also pay attention to drinking water.

Listen to the body

After regular training, runners should always pay attention to the bodys feeling, especially after the end of training and after the end of training, the main thing is to pay attention to the bodys feeling of food. If everything is normal, the food intake is correct. If your body is exhausted, you may be undernourished. If there is gastrointestinal discomfort, it may be eating too much, or it may be that the food is not appetite.

Right diet

Like gelatin, it contains more sugar and solid food, so it is better to drink some water when you use it, so as to digest it better. Sports drinks usually contain more sugar, so sports drinks with less sugar can be chosen. In addition, water and sports drinks should be drunk alternately, rather than all the way through sports drinks. Pre-race energy replenishment is just as important as pre-race energy replenishment, although it can be replenished in the middle of the race. For two or three meals before the competition, it is best to choose foods with high carbohydrate, moderate protein, low fat and low fibre to store energy for the body. At the end of the race, the energy in the body is almost exhausted. In order to accelerate the recovery of the body, runners still need to supply protein and carbohydrates, which is also conducive to muscle recovery. Within 30 minutes after the race, runners need to consume 15-30 grams of protein and 60-120 grams of carbohydrates. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

Like gelatin, it contains more sugar and solid food, so it is better to drink some water when you use it, so as to digest it better. Sports drinks usually contain more sugar, so sports drinks with less sugar can be chosen. In addition, water and sports drinks should be drunk alternately, rather than all the way through sports drinks.

Full of energy before the race

Although energy can be recharged in the middle of the race, it is equally important to recharge energy before the race. For two or three meals before the competition, it is best to choose foods with high carbohydrate, moderate protein, low fat and low fibre to store energy for the body.

We still need to supply after the game.

At the end of the race, the energy in the body is almost exhausted. In order to accelerate the recovery of the body, runners still need to replenish protein and carbohydrates, which is also conducive to muscle recovery. Within 30 minutes after the race, runners need to consume 15-30 grams of protein and 60-120 grams of carbohydrates.