Dietary principles before marathon:
1, food should not only meet the needs of its heat and liquid balance, but also pay attention to the small size, light weight and digestibility of food;
2. Food should be high in carbohydrates, low in fat, containing a small amount of protein, rich in vitamin inorganic salts and sufficient water;
3. Don't choose high-fat foods, avoid fried or oily foods, use less dried beans, coarse grains containing more fiber, leeks and other foods that are easy to produce gas or delay gastric emptying time, and choose less spicy and sweet foods to prevent irritation to the gastrointestinal tract.
65438+ 0-2 weeks before the competition: the training volume is reduced.
One week before the game, the amount of training should be reduced ~ rest is the main way to prevent injury. You can run intermittently for 25 minutes and jog at a constant speed for 20 minutes. Besides, you must ensure adequate rest.
Stay away from alcohol, and drinkers have to put up with it. Alcohol will hinder the metabolism of glycogen and carbohydrates in the liver, thus affecting endurance, while alcohol will increase muscle consumption and accelerate dehydration.
At this time, the nutrition adjustment plan can be implemented. In order to avoid weight gain, the intake of 1 00 calories should be reduced correspondingly every training1km. At the same time, the intake of carbohydrates should be enough to store more glycogen for the competition.
Therefore, we should choose foods with high carbohydrate and low fat, such as potatoes, sweet potatoes, whole wheat bread and oatmeal. Eat fruits and vegetables.
At the same time, you can take some comprehensive vitamin supplements to supplement the daily lack of nutrition. Ensure basic three meals a day, and be careful not to eat too much.
4 days before the competition: physical reserve
These days, the daily carbohydrate should be increased to about 500 grams, accounting for 65% of the total calories. At the same time, reduce the intake of fat and protein.
If you can't eat so many carbohydrates, you can try to drink freshly squeezed juice, coconut juice and sports drinks instead.
By 3 days before the competition, your muscles have stored more glycogen and water than usual. Even if you gain weight, don't worry, because all this is to store energy for the official competition.
At the same time, remember to control the intake of fat, because too much fat will crowd out the necessary carbohydrate intake quota.
2 days before the game: enter the state.
When you take part in the marathon for the first time, you can try to choose local events to avoid eating habits and work and rest being disrupted.
If you really want to compete in other places, you can bring some bread, cereal, energy bars and so on. You often use it as a supplement to improve the quality of your diet.
Go out to eat, choose a clean restaurant and put it after the game to avoid stomach discomfort caused by eating and drinking.
Long-distance running will lose a lot of water, so you should start drinking more water and storing water from two days before the race. Make sure the urine is colorless or light yellow.
At this stage, we should eat more fine carbohydrates, limit high-fiber and indigestible foods, such as soybeans, cereal with bran and some high-fiber vegetables, such as celery and broccoli, to avoid flatulence and defecation troubles during running.
65438+ 0 days before the competition: prepare for the battle.
Be sure to have a good rest, don't eat too much and replenish water. High carbohydrate, moderate fat and protein diet will make your glycogen storage peak at the end of the day.
Eat less and eat more, and you can add a few high-calorie snacks that you usually dare not eat. Of course, we should pay more attention to food hygiene and don't try food that we have never eaten. We should kick the door.
The day before the game
How to eat breakfast?
No matter how well prepared you are before the game, you should pay attention to your diet before the game.
Eat breakfast early, don't be too full! ! !
Try to finish breakfast 2-4 hours in advance, including at least 200 grams of carbohydrates, which provides about 800 calories for exercise.
Low and medium GI foods will provide you with sustained and slow-release sugar, and the proportion of high GI foods should not exceed 10% to 15%.
Try to choose low-fiber foods, such as bananas, raisins and noodles.
Don't eat sweets, such as chocolate cake, two hours before the race, which will easily cause gastric acid and esophageal reflux, leading to discomfort during running.
Of course, don't drink too much water and energy drinks within one hour before running, because too much unabsorbed water will cause diaphragm pain during running. The amount of drinking water can be controlled at about 300 ml one hour before running, and the rest of the water can be gradually replenished during running.