are you ready? a guide to nutrition for the upcoming marathon
This Sunday, the 2016 Shanghai International Marathon is about to start. As a participant, you must have paid attention to pre-race training and equipment, but a nutrition plan is also essential for marathon runners.
Don't underestimate eating and drinking; they are essential tools to help you complete the race. Moreover, appropriately supplementing energy during the race can make you perform even better.
As the saying goes, 'Don't fight a battle unprepared.' Today, let's talk about the marathon dietary preparation plan! The so-called diet includes pre-race, during the race, and post-race nutrition, each stage requiring different energy supplements. 'Prescribing the right remedy' can give you an extra boost.
Have you ever felt like you needed to use the bathroom or had an upset stomach during a race, or felt hungry and unable to run because you skipped breakfast? These are all caused by bad eating habits. The diet before and during the race often determines whether you can run smoothly.
If you want to enjoy delicious food, save it for the post-race celebration. Pre-race meals should be light and not overeaten.
2-3 days before the race
Focus: Reduce intestinal load
A few days before the race, limit high-fiber foods such as oatmeal, whole grains, and large amounts of vegetables. This has multiple benefits. Research shows that a low-fiber diet, such as refined grains, can help reduce intestinal load, thereby reducing your weight (which might help you run faster) and helping you avoid mid-race bathroom breaks that could affect your performance.
The day before the race
Remember: Do not eat overly greasy, spicy, or unfamiliar foods the day before the race.
It is generally recommended that beginners consume more carbohydrates, focusing on easily digestible foods such as brown rice and steamed buns. Do not eat too much or too greasy or too much protein the day before the race, as fats and proteins take longer to digest and may cause gastrointestinal discomfort the next morning. Avoid eating too much fiber or gas-producing foods like sweet potatoes, beans, white radishes, cabbage, and carbonated drinks.
2-4 hours before the race
The Shanghai Marathon starts at 7 a.m., so you generally need to get up around 5 a.m. After washing up, you can drink a glass of warm water to clear your intestines.
Remember, never run a marathon on an empty stomach. You will feel hungry halfway through and may even experience hypoglycemia. Choose simple, easily digestible carbohydrates like whole wheat bread, steamed buns, or rice balls from convenience stores to fill up your glycogen stores, especially for your liver, which helps stabilize blood sugar levels during the race. A study found that novice marathon runners who ate a high-carbohydrate pre-race meal had better finish times: those who consumed enough carbohydrates ran faster.
Arrive at the starting point half an hour before the race to warm up, and eat anELLEVITA Grain Nutrition Barto supplement energy and increase fat utilization, which can also delay fatigue. Also, remember to hydrate. Sports drinks are also an option. It is recommended to drink every 15 minutes. Visit the temporary toilets near the starting point to empty your bladder to avoid any embarrassing situations.
During the race
A full marathon is a long and enduring process, and hydration is crucial. It is recommended that beginners follow the principle of drinking small amounts multiple times and not miss any hydration stations. However, do not drink too much; a small cup or a few sips will suffice. The weather is cooler now, so you will sweat less. Mild dehydration (losing 1%-2% of body weight) will not affect your performance, but dehydration not only increases your weight but also dilutes electrolytes, posing serious health risks. Do not wait until you feel thirsty to drink water, as that indicates you are already overly dehydrated, which can cause dizziness, fatigue, dry mouth, and irritability.
Supplement at least 30-60 grams of energy. If your intestines tolerate it well and you plan to give your all in the race, you can increase it to 90-100 grams. It is recommended to supplement with an ELLEVITA Grain Nutrition Bar every 10-20 kilometers to provide energy, avoid hypoglycemia, and improve performance. Research shows that moderate supplementation helps improve alertness and brings new vitality.
After the race
Quick recovery, replenishing sugar and water is key!
After the marathon, promptly replenishing glycogen and water is crucial for quick recovery. High-carbohydrate foods are generally chosen, and sports drinks that can replenish both sugar and water are also a good choice.
For sugar replenishment, it is recommended to choose easily digestible fructose, sucrose, and maltose. Therefore, we can choose high-sugar fruits like bananas and watermelons, or starchy foods like potatoes and sweet potatoes mixed with staple foods to replenish sugar. Honey or jam, and even peanut butter, are also good choices.
To meet the body's need for water after the race, it is best to hydrate immediately. The best choice is, of course, various sports drinks, which can replenish water, sugar, and electrolytes simultaneously. If there are no sports drinks, plain water is also a good choice, but it is best not to choose carbonated drinks like cola, and definitely not alcohol. After a marathon, the body and cells are dehydrated, and drinking alcohol can easily lead to alcohol poisoning.
In addition to hydrating after the race, you also need to supplement an appropriate amount of protein. A marathon can cause protein loss, so after the race, you can supplement with 1-2 ELLEVITA Grain Nutrition Bars rich in protein to promote muscle cell repair and relieve fatigue.
Food is essential for everyone, and runners are no exception. In addition to hard training, adequate nutrition is also necessary for physical growth. To achieve good results in a marathon, you should pay more attention to your diet.
Don't underestimate eating and drinking; they are essential tools to help you complete the race. Moreover, appropriately supplementing energy during the race can make you perform even better.
As the saying goes, 'Don't fight a battle unprepared.' Today, let's talk about the marathon dietary preparation plan! The so-called diet includes pre-race, during the race, and post-race nutrition, each stage requiring different energy supplements. 'Prescribing the right remedy' can give you an extra boost.
Running is fueled by food.
Have you ever felt like you needed to use the bathroom or had an upset stomach during a race, or felt hungry and unable to run because you skipped breakfast? These are all caused by bad eating habits. The diet before and during the race often determines whether you can run smoothly.
If you want to enjoy delicious food, save it for the post-race celebration. Pre-race meals should be light and not overeaten.
2-3 days before the race
Focus: Reduce intestinal load
A few days before the race, limit high-fiber foods such as oatmeal, whole grains, and large amounts of vegetables. This has multiple benefits. Research shows that a low-fiber diet, such as refined grains, can help reduce intestinal load, thereby reducing your weight (which might help you run faster) and helping you avoid mid-race bathroom breaks that could affect your performance.
The day before the race
Remember: Do not eat overly greasy, spicy, or unfamiliar foods the day before the race.
It is generally recommended that beginners consume more carbohydrates, focusing on easily digestible foods such as brown rice and steamed buns. Do not eat too much or too greasy or too much protein the day before the race, as fats and proteins take longer to digest and may cause gastrointestinal discomfort the next morning. Avoid eating too much fiber or gas-producing foods like sweet potatoes, beans, white radishes, cabbage, and carbonated drinks.
2-4 hours before the race
The Shanghai Marathon starts at 7 a.m., so you generally need to get up around 5 a.m. After washing up, you can drink a glass of warm water to clear your intestines.
Remember, never run a marathon on an empty stomach. You will feel hungry halfway through and may even experience hypoglycemia. Choose simple, easily digestible carbohydrates like whole wheat bread, steamed buns, or rice balls from convenience stores to fill up your glycogen stores, especially for your liver, which helps stabilize blood sugar levels during the race. A study found that novice marathon runners who ate a high-carbohydrate pre-race meal had better finish times: those who consumed enough carbohydrates ran faster.
Arrive at the starting point half an hour before the race to warm up, and eat anELLEVITA Grain Nutrition Barto supplement energy and increase fat utilization, which can also delay fatigue. Also, remember to hydrate. Sports drinks are also an option. It is recommended to drink every 15 minutes. Visit the temporary toilets near the starting point to empty your bladder to avoid any embarrassing situations.
During the race
A full marathon is a long and enduring process, and hydration is crucial. It is recommended that beginners follow the principle of drinking small amounts multiple times and not miss any hydration stations. However, do not drink too much; a small cup or a few sips will suffice. The weather is cooler now, so you will sweat less. Mild dehydration (losing 1%-2% of body weight) will not affect your performance, but dehydration not only increases your weight but also dilutes electrolytes, posing serious health risks. Do not wait until you feel thirsty to drink water, as that indicates you are already overly dehydrated, which can cause dizziness, fatigue, dry mouth, and irritability.
Supplement at least 30-60 grams of energy. If your intestines tolerate it well and you plan to give your all in the race, you can increase it to 90-100 grams. It is recommended to supplement with an ELLEVITA Grain Nutrition Bar every 10-20 kilometers to provide energy, avoid hypoglycemia, and improve performance. Research shows that moderate supplementation helps improve alertness and brings new vitality.
After the race
Quick recovery, replenishing sugar and water is key!
After the marathon, promptly replenishing glycogen and water is crucial for quick recovery. High-carbohydrate foods are generally chosen, and sports drinks that can replenish both sugar and water are also a good choice.
For sugar replenishment, it is recommended to choose easily digestible fructose, sucrose, and maltose. Therefore, we can choose high-sugar fruits like bananas and watermelons, or starchy foods like potatoes and sweet potatoes mixed with staple foods to replenish sugar. Honey or jam, and even peanut butter, are also good choices.
To meet the body's need for water after the race, it is best to hydrate immediately. The best choice is, of course, various sports drinks, which can replenish water, sugar, and electrolytes simultaneously. If there are no sports drinks, plain water is also a good choice, but it is best not to choose carbonated drinks like cola, and definitely not alcohol. After a marathon, the body and cells are dehydrated, and drinking alcohol can easily lead to alcohol poisoning.
In addition to hydrating after the race, you also need to supplement an appropriate amount of protein. A marathon can cause protein loss, so after the race, you can supplement with 1-2 ELLEVITA Grain Nutrition Bars rich in protein to promote muscle cell repair and relieve fatigue.
Food is essential for everyone, and runners are no exception. In addition to hard training, adequate nutrition is also necessary for physical growth. To achieve good results in a marathon, you should pay more attention to your diet.
Finally, I wish all the runners participating in the Shanghai Marathon in two days a satisfactory performance!
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Created: 2016-10-28 02:12:36