do you know about marathon energy supplements

In recent years, the running craze has swept across the globe, and more and more runners are transitioning from 'amateur' to professional levels. Many runners are seeking ways to adjust and improve in various aspects. Besides high-tech sports equipment, we, the people of China, are particularly adept at making changes starting from our diet! This has led to a surge in the popularity of energy foods. So, can energy foods really enhance athletic performance? How do they improve our physical fitness?

During marathons, runners often encounter issues such as muscle fatigue, irregular heartbeats, cramps, hunger, and dizziness. In severe cases, they may even experience shock or sudden death. These problems arise because prolonged exercise depletes sugar levels and causes significant loss of electrolytes and water through sweat.

Marathons are endurance sports that require significant energy expenditure, so it's crucial to replenish sugars, electrolytes, and water during long runs. Our bodies primarily use fats and carbohydrates as energy sources during exercise. Ideal energy foods combine these benefits, offering stable sugar absorption, sufficient electrolytes, comprehensive vitamins and trace elements, appropriate calories, and easy digestion, thereby helping you maintain physical and mental energy.

Common energy foods suitable for running include energy gels, energy chews, energy tablets, energy bars, electrolyte pills (salt pills), and sports drinks.

Energy Gels

Energy gels are essentially concentrated forms of sugar, containing fructose, maltose, or glucose. They are easily digestible and can provide a large amount of energy in a short time. They are small and portable, making them suitable for use during training or competitions to quickly replenish energy, improve performance, and delay fatigue. However, they can be overly sweet and are not suitable for long-term consumption.

In recent years, with the development of sports science, both professionals and amateur runners have increasingly focused on energy supplementation and nutrient intake during exercise, as well as energy conversion efficiency. As a result, portable and highly efficient energy gels, energy bars, and salt pills have emerged and continue to evolve.

Energy Chews

Energy chews are essentially small pieces of candy, similar to chewy fruit gummies. They are simple and easy to eat, suitable for use during training, with a good taste and chewiness. They are not overly sweet but do not provide significant hydration.

Energy Bars

Energy bars are somewhat like compressed biscuits and have similar ingredients to gels, composed of various monosaccharides that are easy to digest and absorb. Besides providing energy, they contain other nutrients and are more filling than gels. If you are jogging, energy bars are a good choice because you have time to chew and digest them. Runners can also find recipes online to make their own energy bars, but it's not advisable to make them too complex to avoid prolonged digestion times, which would negate the quick energy replenishment.

Sports Drinks

Sports drinks are beverages that contain simple carbohydrates. The monosaccharides and water in these drinks can enhance athletic performance. They usually also contain electrolytes, such as potassium, sodium, and chloride, which help maintain cellular and fluid osmotic pressure, regulate acid-base balance, participate in water metabolism, and regulate heart and muscle activity, aiding in hydration during exercise.

Runners should choose sports drinks that provide glucose or maltose, as well as fructose. These ingredients not only promote carbohydrate absorption but also enhance fluid absorption. You can also dilute fruit juice with water and add a pinch of salt to make your own energy drink. However, excessive consumption during a marathon can cause bloating and necessitate bathroom breaks.

During long runs, you not only lose body fluids but also electrolytes, leading to cramps, increased body temperature, and calf muscle spasms. Salt has the ability to reduce sweating and preserve the body's electrolytes. Therefore, while replenishing fluids, it's also essential to supplement with appropriate amounts of salt to maintain electrolyte balance.

Original Title: Can Energy Foods Really Enhance Athletic Performance?