Various dietary strategies before running:

First, before the competition

Don't try anything you haven't eaten before the game. Eat more carbohydrates, such as rice, noodles, sweet potatoes, whole wheat bread and various fruits. Keep your stomach open a few weeks before the game. For dinner the day before the competition, you can choose rice, pasta, steamed bread and other staple foods, and also eat a certain amount of protein and healthy fat, such as chicken and fish.

On the day of the game, get up and drink a cup of warm water to help empty the intestines. Breakfast should be finished 2-3 hours before the start of the game, and you can choose whole wheat bread and oatmeal. When you go to the competition site to warm up, you can drink some sports drinks to keep your blood sugar stable, but don't drink coffee, because caffeine is a diuretic, which will make you feel like urinating during the competition.

Second, before the sprint

Eat something light before running, about 2 hours before running, or 30 minutes before running, eat simple carbohydrates, such as bread and energy bars. Sprint is best arranged in the afternoon, or after breakfast, because at this time you are full of energy and will not run out of glycogen.

Third, before long-distance running

Before long-distance running (more than 10 km), eat food with strong stomach feeling and sufficient energy supply. You can choose sweet potatoes, fresh fruits and vegetables or any carbohydrate containing 300~400 kilocalories, such as bean products, whole wheat bread, oatmeal and so on. But don't eat dairy products because it takes a long time to be broken down by the stomach. This meal should be finished within 3 hours to 30 minutes before running. In addition, if the running time exceeds 1 hour, you need to put some snacks in your pocket in advance, such as dried fruits and energy bars, and it is appropriate to supplement 30~60 grams of carbohydrates every hour.

Extended data

What food to eat after exercise:

(1), high protein

People will feel tired if they eat too many calories, so they should eat more tofu, lean meat, fish and eggs rich in protein.

(2), vitamins

Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue.

(3), alkaline food

Eat more alkaline foods, such as fresh vegetables, fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.

(4), a lot of liquid food

Such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).

People's Health Network-How to eat before running

People's Health Network-What food to eat after exercise and fitness? Four kinds of nutrition should be supplemented after exercise.