A scientific and reasonable diet can ensure that marathon runners have good physical condition. Therefore, paying attention to scientific and reasonable diet in daily training and understanding the taboos of marathon diet will help marathon athletes achieve excellent results in the competition. First of all, the diet should be balanced, and the proportion of three nutrients should be appropriate, so as to achieve high carbohydrate, medium protein and low fat. Secondly, the acid-base combination of diet is not only closely related to the health of athletes, but also directly affects the recovery of physical strength after exercise.

Generally speaking, white flour, corn and other cereals, as well as peanuts, walnuts, meat, eggs, sugar, wine and so on. , contains more elements such as phosphorus, sulfur and chlorine, which will generate acid free radicals with cations after metabolism in human body, making body fluids acidic. Soybean, mung bean, fruit, kelp, milk, vegetables and other elements contain potassium, sodium, calcium and magnesium. In human body, it is metabolized into basic oxides with anions, which will make body fluids alkaline. Eating too much acidic food will make athletes' blood acidic, which will not only increase the consumption of calcium and magnesium in the body, but also cause fatigue and increase the viscosity of blood, which is extremely unfavorable to sports.

Therefore, athletes' diet needs a relative balance of acid and alkali, and reasonable collocation of acid and alkali foods. Food should avoid coarse grains with high fat and dietary fiber, avoid gas production or delay gastric emptying time, and eat less or no spicy food and too sweet concentrated sugar. Reduce the irritation to gastrointestinal tract. Also pay attention to the time of eating and exercising. We shouldn't exercise immediately after dinner, eat immediately after exercise and don't sleep after dinner. This is not good for the stomach, but also affects digestion and absorption, and it is easy to get sick.

Avoid running on an empty stomach, especially in the morning when there is no food in the stomach, insufficient energy supply and strong gastric juice, which may easily cause stomach pain and duodenal ulcer. If you run long distances in the morning, you can drink a small glass of sugar water or eat less snacks. From the overall situation of China's diet, athletes eat more or less, but the diet is unbalanced, such as more meat and animal fat, less vegetables and fruits, and unbalanced nutrition. Therefore, athletes should pay attention to the above dietary taboos, not only to balance nutrition, but also to eat fewer meals and pay attention to the coexistence of quality and quantity.