Dietary principles before marathon:
1, food should not only meet the needs of its heat and liquid balance, but also pay attention to its small size, light weight and easy digestion;
2. The food should be high in carbohydrates, low in fat, containing a small amount of protein, rich in vitamin inorganic salts and sufficient in 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: training reduction.
Reducing training and rest one week before the game 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 people who love to drink have to endure 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 for every training1km. At the same time, the intake of carbohydrates should be sufficient to store more glycogen for the competition.
So choose foods with high carbohydrate and low fat, such as potatoes, sweet potatoes, whole wheat bread, oatmeal and so on. Eat fruits and vegetables.
At the same time, you can take some comprehensive vitamin supplements to supplement the lack of daily 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.
Three days before the competition, your muscles have stored more glycogen and water than usual. Don't worry even if you get fat, because all this is to reserve 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 gastrointestinal discomfort caused by eating and drinking.
Long-distance running will lose a lot of water, so from two days before the race, we should start drinking more water and storing water. Make sure the urine is colorless or yellowish.
At this stage, we should eat more fine carbohydrates and limit high-fiber and indigestible foods, such as soybeans, cereals containing bran and some high-fiber vegetables, such as celery and broccoli, to avoid flatulence and defecation trouble 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. A high carbohydrate, moderate fat and protein diet will make your glycogen storage peak at the end of the day.
Eating less and eating more can supplement 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 haven't eaten. We should kick the door.
On 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, and provide about 800 calories for exercise.
Low-to-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 one hour before running can be controlled at about 300 ml, and the rest of the water can be gradually replenished during running.