Glucose provides energy during running, which helps to avoid the influence of hypoglycemia and improve performance, especially in long-distance running and middle-long-distance running training.

Supplementing sugar before exercise can increase muscle glycogen and liver glycogen, and at the same time increase blood sugar concentration to ensure the stability of blood sugar level during running. Monosaccharides such as glucose can be supplemented 5 ~ 10 minutes before running, and other carbohydrates with slow decomposition need to be supplemented at least 3 hours before running. During running, the consumption of muscle glycogen and blood sugar will make you feel tired. Supplementing sugar during exercise can improve blood sugar level, reduce muscle glycogen consumption, improve running state and extend running distance.

In long-distance running training, energy comes from the storage of glucose and glycogen. According to a study, the energy rate of glycogen in long-distance running training can reach 75%-83%, which is very high. In the later stage, glycogen consumption becomes hypoglycemia, which leads to muscle fatigue, while the central nervous system will produce nerve fatigue. The combination of the two will reduce sports performance. Therefore, glycogen storage is the key to maintain blood sugar level, maintain endurance and improve sports performance.

For people who exercise regularly, it is easy to adapt to the intensity and amount of exercise. However, for people who seldom exercise and just start to get in touch with fitness running, there may be a lot of physical discomfort. For example, after running 12 to 24 hours, some people will have muscle soreness and fatigue.

In order to alleviate this discomfort, we should not only warm up before exercise, but also finish activities after exercise.

In addition, in order to relieve the symptoms of muscle soreness after exercise, you can pay attention to supplementing sugar in time before and after exercise. In addition to sports drinks, there are more effective ways to supplement sugar, such as energy bars.

Carry professional sports drinks with you. Sports drinks can not only replenish water for the body in time, but also provide energy and appropriate sugar for exercise to ensure the continuity of exercise. Drinking sports drinks before, during and after running can avoid excessive fatigue.