A scientific and reasonable diet can ensure the health of marathon runners. Therefore, for marathon runners who have achieved excellent results, it is of great significance to pay attention to scientific and reasonable diet and understand marathon taboos during training. First, the diet should be balanced, with proper proportion of three nutrients, high carbohydrate, moderate protein and low fat. Secondly, the combination of diet and acid-base not only has a great influence on the health of athletes, but also directly affects the recovery of physical fitness after exercise.
Generally speaking, white flour, corn, peanuts, walnuts, meat, eggs, sugar, wine and other grains; The content of elements such as phosphorus, sulfur and chlorine is high. When metabolized in the body, they will produce acidic free radicals with cations, which will lead to the acidity of body fluids.
Beans, mung beans, fruits, kelp, milk, vegetables and other elements contain potassium, sodium, calcium and magnesium. Basic oxides produced in health are produced together 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, but also lead to fatigue and increased blood viscosity, which is very unfavorable for fitness.
Therefore, athletes' diet requires a relatively balanced pH value and a relatively high pH value. 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 concentrated sugar that is too sweet. Reduce the irritation to gastrointestinal tract. Pay attention to more exercise in diet. Don't exercise immediately after meals, and don't sleep after meals. This is not conducive to the stomach, but also affects digestion and absorption, and it is easy to get sick.
Don't run on an empty stomach, especially in the morning when there is no food in your stomach, insufficient energy supply and strong gastric juice secretion, which may easily lead to stomach pain and duodenal ulcer. You can drink a small glass of sugar water or eat less snacks when you run in the morning. Generally speaking, China people's eating habits are: athletes eat too much or too much, 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 less and more meals, and pay attention to the coexistence of quality and quantity.