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Feeling tired from exercise? Just drinking water? No, no, no, just water won't do!

 

What you consume during exercise, also known as exercise nutrition, is a very important issue.

 

For marathon runners, there's no need for nutrition within 15km, but beyond this distance, energy supplementation becomes essential, such as in half marathons and full marathons.

 

In high-intensity physical activities, finding the right exercise nutrition can alleviate hunger and low blood sugar caused by sugar depletion, replenish energy, and prevent the loss of water and trace elements, avoiding muscle cramps.

 

So, what should you eat?

 

Quick energy replenishment: Suitable for high-intensity, high-consumption sports

 

When the intensity is high and the consumption is great, is a piece of chocolate enough? Actually, mixed drinks are more effective than chocolate.

 

Sports drink powderscontain carbohydrates, sugar, and salt, providing electrolytes and calories for the body. Additionally, they are quickly absorbed by the body, directly entering the working muscles to be converted into energy, simple, efficient, and fast.

 

Then there's the well-knownenergy gel.The semi-liquid state of energy gels makes them a powerful fuel for endurance sports. Just one energy gel contains about 70%-80% maltose and 20%-30% fructose. When you're exhausted and feel like your heart rate is off the charts, an energy gel can instantly revive you.

 

Next, let's talk about something similar to energy gels,energy chews.They are also rich in sugar, potassium, and sodium. Although they are absorbed more slowly by the body and need time to digest before being converted into energy, they last longer, making them a 'long-lasting version of energy gels.'

 

Rice-basedrice ballsare also excellent exercise nutrition. Rice is a refined grain that can quickly raise blood sugar levels, similar to eating sugar, helping you replenish energy quickly and easily. For long-duration physical activities like ultramarathons and long-distance cycling, rice balls are a good choice.

 

Finally,carbonated drinks.Yes, you read that right. Ultramarathon runners love using carbonated drinks as nutrition because they contain a lot of sugar and caffeine! At ultramarathon nutrition stations, Sprite and Coke are definitely the most popular.

 

However, be careful not to drink too much, as it can reduce electrolyte levels in the body, causing dehydration and muscle cramps.

 

Medium to high intensity: Suitable for medium to high-intensity sports

 

Gummies:Gummies are relatively easy to absorb and can provide energy for the body, but unlike sports drink powders or energy gels, they do not contain sodium and electrolytes, making their nutritional content quite simple.

 

Fresh fruits:Fresh fruits have a lower sugar content than dried fruits and mainly provide energy in the form of carbohydrates, which need to be converted but are also easy to digest. Additionally, fruits are rich in nutrients and can replenish water. However, be aware that fruits contain a lot of fructose and fiber, which can cause discomfort in the intestines, making them unsuitable for high-intensity strenuous exercise.

 

Long distance: Suitable for long-distance, lower-intensity sports

 

Potatoes:'Ultramarathon' legend Nickademus Hollon once said he likes to carry salted mashed potatoes in a plastic bag while running, squeezing out a portion to eat when he feels low on energy.

 

Potatoes contain potassium, which helps balance electrolytes in the body, and are also rich in minerals, vitamins, and carbohydrates.

 

Energy biscuits:Unlike regular biscuits, energy biscuits contain sugar, carbohydrates, as well as added sodium and amino acids, which help repair damaged muscles. However, biscuits usually have a high fat content, making them difficult to digest during high-intensity exercise, so it's best to consume them earlier in the exercise period.

 

Peanut butter and jam with breadis the most classic energy supplement combination. The fat in peanut butter, the sugar in jam, and the carbohydrates in bread can meet the body's basic energy needs. This combination is more suitable for long-duration, long-distance activities like hiking and mountaineering, or as energy storage before high-intensity exercise.

 

Energy bars:Not suitable for high-intensity marathon races, but good as a pre-race or post-race snack, or as nutrition during activities like trail running or skiing.

 

Energy bars are usually made from grains, oats, or fruits and chocolate, containing a lot of carbohydrates and sugar, which can quickly replenish energy. They also contain fats and proteins that provide a sense of fullness, and small amounts of sodium and electrolytes to help replenish what is lost through sweating.

 

Protein bars:Protein bars are more suitable for consumption during recovery periods, before strength training, or as meal replacements, and are ideal for activities like hiking, trekking, and skiing, which have lower intensity. This is because the body finds it difficult to break down and utilize proteins during high-intensity exercise when the heart rate is very high.

 

Pre-race and post-race: Suitable for pre-race training periods or post-race recovery periods

 

Potato chips:A favorite of most girls, but also considered junk food with little nutritional value. However, eating a few chips before or after a race can help relieve nervousness and make the stomach feel more comfortable.

 

Jerky:A favorite among trail hiking enthusiasts. However, many meat energy bars on the market are suitable for consumption during training or recovery periods, or as meal replacements and long-distance, low-intensity nutrition.

 

Baked goods: Bread, biscuits, and other baked goods are rich in carbohydrates and sugar, making them suitable for energy storage before a race or training.

 

Chocolate:Chocolate contains high levels of antioxidants like catechins, which help blood flow and improve exercise endurance. Note that different types of chocolate have varying amounts of fat and sugar, so check the nutritional information to avoid excessive intake.

 

Dried fruits:The sugar in dried fruits is very natural and can be invigorating during exercise. Compared to fresh fruits, dried fruits are harder to absorb and digest, and the digestion process can accelerate the consumption of body water. They are more suitable for light exercise or rest periods.

 

Choose the right exercise nutrition based on your exercise state. Simply put,easily digestible, simple carbohydrates and sugars (like sports drink powders, energy gels, cola, etc.) are most suitable for high-intensity, high-heart-rate strenuous exercise,as they are quickly converted into energy, immediately revitalizing you.

 

Foods with more complex ingredients (such as bread, potatoes, biscuits, energy bars, etc., which often contain a lot of protein, fat, fiber, etc., and digest slowly) are more suitable for 'less intense' long-distance/long-duration exercise nutrition,such as mountaineering, hiking, skiing, or as energy storage or supplementation before and after a race.

 

Have you learned how to choose your exercise nutrition?

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