do you really understand marathon supply

At the Hefei International Marathon, a 30-year-old male runner suddenly died just before the finish line, forever halting his steps. Similar tragedies occur every year. Why do such incidents frequently happen in a sport meant to enhance physical fitness and maintain health?

In cases of sudden death during marathons, most are due to sudden heart attacks, but heatstroke and hyponatremia from drinking too much water are also fatal causes. Anyone who has run long distances knows that proper replenishment is crucial for runners, and improper replenishment can be life-threatening. There are many types of replenishments. How much do you know about them?

Energy Bars

As the name suggests, energy bars are bar-shaped foods that supplement energy. They are easy to carry, nutritionally comprehensive, and have significant replenishment effects, making them a favorite among runners.

Take the Compeat Energy Bar as an example. One 50g energy bar can provide over 226kcal of energy. A 50g piece of dark chocolate can provide 220kcal, while the same weight of milk chocolate can provide 245kcal. It is equivalent to the energy provided by 100g of steamed buns or 200g of rice, enough to boil 2.25kg of water or sustain you for 2 hours of walking.

Energy Gels

GU introduced the world's first energy gel in 1991. To this day, it remains popular among sports enthusiasts.

The fructose in energy gels acts quickly, immediately starting to provide energy, while maltodextrin begins to be absorbed by the body and reaches the muscle tissues. Crucial electrolytes help maintain the chemical balance and water stability in the body.

Effervescent Tablets

Effervescent tablets contain effervescent disintegrants, usually a mixture of organic acids and sodium carbonate or sodium bicarbonate (baking soda). When the tablet disintegrates, the carbon dioxide produced partially dissolves in the water, giving it a soda-like taste. They can replenish lost electrolytes and are easy to carry.

Functional Drinks

Functional drinks are beverages that adjust the composition and content ratio of nutrients to regulate body functions to some extent. According to related data, functional drinks broadly include sports drinks, energy drinks, and other health-promoting beverages. They contain electrolytes like potassium, sodium, calcium, and magnesium, similar to body fluids, and can be quickly absorbed to replenish the water and electrolytes lost through sweating during intense exercise, maintaining fluid balance. This is now standard replenishment at major marathons.

Salt Tablets

Experiencing cramps while running? Feeling weak during mountain runs? Consider carrying some salt tablets. They are convenient to carry and very practical. Salt tablets can coat the stomach lining, reducing the direct damage of electrolytes to the stomach and alleviating cramp symptoms.

Soda Water

Soda water is a solution of sodium bicarbonate, which can form naturally or be artificially generated using weak alkaline effervescent tablets or soda effervescent tablets. Soda water is weakly alkaline and can be used medically for disinfection. Runners like this type of replenishment not only because it can regulate electrolyte imbalance but also for its taste. Additionally, carbonated drinks like cola and soda are very effective for runners with low blood sugar. Personally, when I'm exhausted during a trail run, a cup of iced cola feels like heaven!

Bananas

Besides the aforementioned replenishments, bananas are also commonly used during races. Their effect is similar to energy gels, if not better. Reports suggest that two medium-sized bananas can provide enough energy for an hour and a half of running. The best method is to cut them into small pieces for easy consumption by runners.

Pickled Mustard

Haha, this is definitely not a dark cuisine for running! Those who have eaten pickled mustard while running know that it's amazing, comparable to salt tablets but even better. Pickled mustard can replenish the salt and electrolytes lost by runners, is absolutely green and healthy, easy to carry, tastes good, and can fill you up! Are you sure you don't want to carry some during your long runs?

(Transferred from Sina Running, please inform for deletion if infringing)