[**Jiangmen Radio and Television Station Hot Spots].
Marathon is a high-intensity long-distance running sport, and nutritional intake and hydration during regular workouts and races play a crucial role in the performance and health of participants. So, how can contestants use a healthy and reasonable diet to increase their energy to help themselves?
Experts say that participants can supplement enough carbohydrates through healthy foods such as whole grains and whole grains, eat a variety of meat and fish to supplement protein, and eat more vegetables to supplement fiber and specific vitamin groups, so as to help the body efficiently eliminate metabolites and restore homeostasis after strenuous exercise.
Ren Xiaohong, director of the Department of Preventive Disease Treatment of Wuyi Hospital of Traditional Chinese Medicine, introduced: "Cold diet can easily affect the spleen and stomach and affect absorption. Don't eat too much at one time, not too little, and we don't advocate a diet that is too cold. The ingredients of the food should be easy to digest, such as beef, sheep, fish and other meats. ”
Ren Xiaohong suggested that in addition to paying attention to a healthy and scientific diet before and on the day of the game, we should also pay attention to timely supplementation of nutrition and water after the game. "For breakfast on the day of the marathon, it is recommended to eat some foods that are a little higher in energy. After running a marathon, the body's qi and blood must be consumed a lot, and at this time, you can make some soup to replenish qi and blood. ”
Doctors remind that sweating during running will lose a lot of vitamins and minerals, so 30 minutes before running, you can appropriately increase your intake of fluids, such as water, vegetable juice, etc., which can help the body's metabolism. 2-4 hours before the marathon, eating foods that contain enough calories can help stabilize blood sugar levels during the race. When running 10 to 20 kilometers (varies from person to person), you need to replenish your body with water in time and moderately replenish some high-energy sports snacks, such as energy gels.
Reporter: Wen Wenyue.
Editor: Ding Fei.
Second trial: Fang Ying.
Third trial: Su Weicheng.
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