To prepare for an important game, besides making a training plan, how to adjust diet and rest?

In the training week near the competition, you can use drinks, energy bars and energy glue that will be used in the competition for training. Help your body adapt to these things as soon as possible, and let you know whether these things will cause gastrointestinal discomfort in the process of understanding.

Continuous nutrition planning during training will fully adjust your physical condition and make the reserve efficiency reach the highest value on the competition day. Adequate rest and perfect energy supplement strategy will make you full of energy and go all out to run in the race.

On the eve of the game

Eating spaghetti for dinner is the best choice to replenish energy before the game. Before the game, you need to supplement enough carbohydrates to ensure that your body has enough energy when you get up. Eat at least 300 grams of carbohydrates in the diet the day before the competition, including lunch and dinner.

Of course, you can eat as usual, and eat noodles, rice, potatoes, bread or porridge as usual. Eat protein and vegetables at the same time, keep a balanced diet, replenish enough water, and make your body full of water one day in advance. Although the body still consumes some energy during sleep, it is very beneficial to keep sleeping for 6 to 7 hours before the game.

Two hours before the game

Eating a pre-competition meal containing whole wheat, lean protein, fruits and vegetables two hours before the competition is helpful to delay muscle fatigue, improve attention and reduce the risk of injury. A little protein will make the pre-match meal more perfect, but it needs to be light and less oily.

It's best to eat some digestible food to avoid stomach pain. Cereal porridge, oatmeal, rice, potatoes, fruits, smoothies, juices and dried fruits are all good choices. The specific goal is to get 1 g carbohydrate per kilogram of body weight, and don't forget to replenish water.

Half an hour before the game

About half an hour before the competition, intake 30-60g carbohydrate and 10g protein to replenish energy to the strongest state. Sports drinks, energy bars, energy gels, peanut butter and jam sandwiches and other things that you are used to eating during training are also very effective.

Research shows that if you can take 200 milligrams of caffeine half an hour before the game, it will help improve your performance. If you have had caffeine training before, you might as well have a small cup of coffee before the game.

During the competition

When running, your body provides energy by consuming liquids, electrolytes and carbohydrates, so you will feel a little tired with the gradual consumption of energy. It is suggested to drink a few mouthfuls of water or sports drinks every 15 minutes and supplement 30-60 grams of carbohydrates every hour to fight fatigue. ?

If the stomach is easily upset, you can drink mixed sports drinks with water to eat energy glue, or chew other energy bars, but not too much and don't drink them all at once.

After the game,

After crossing the finish line, the body is often tired, dehydrated and collapsed. Eating snacks within half an hour after running will start the recovery process. According to the conclusion of foreign research, 60-90g of carbohydrate, 15-30g of protein and at least 1 liter of water or 1 bottle of sports drinks can be supplemented after the marathon. You can design your own post-match recipes and try chocolate milk, chicken and vegetable noodles or lunch meat sandwiches.

Many people will have a big meal to celebrate after the game, which may bring some burden to their stomachs, but adjust slowly. After the game, you can do some massage, stretch and sleep for eight hours.

Rest and diet are actually very important links in training. If neglected, it will cause problems such as injuries and hypoglycemia, so runners must pay attention to this link. It is also important to make a detailed and complete supply plan for the competition.

Types of articles needed by cross-country runners.

Water: you can fill more water at the competition supply point, not too heavy, not too much trouble. Considering the distance between the replenishment point and the climb, for runners who can't accurately predict their completion time, each CP point can't be "empty" and the water bag should be full. In addition, every time you observe the color of urine, you can also intuitively confirm whether you are short of water.

Carbohydrate: If you supplement energy gel, you can supplement carbohydrate. To remind you, many people have to eat more than 20 energy gels in the100km cross-country race. Eating energy gel alone is easy to vomit (gastrointestinal discomfort). Therefore, it is also necessary to keep the supply in line with the standards of nutrition and calorie demand and realize the diversity of tastes.

Electrolyte: Electrolyte pills and effervescent tablets can be considered. After all, most sports drinks on the market can't meet the needs of cross-country running.

Protein: protein can provide more satiety, but at the same time, protein's digestion speed is slow, so it needs to be prepared in advance. Protein can supplement it by eating protein sticks; Many cross-country runners also habitually drink a cup of protein powder two hours before the game.

Others: For example, BCAA branched-chain amino acids can help your muscles recover better and provide fat energy.

Competition replenishment principle of cross-country running

1. Don't drink water when you are thirsty!

Don't eat glue when you are hungry!

3. Eat early and often (regularly)

4. enter the supply station, don't miss the food. Fill less 100 ml of water, and your grades will not improve much.

5. Arrange a supplementary plan to adapt in advance: It is very important to adapt the body to fat function in advance through planned long-distance running or warm-up matches. A perfect and well-executed competition replenishment plan can help you reduce 99% of gastrointestinal problems (this is very important, but 99% of cross-country athletes will not really do it).