Marathon correct replenishment code: Pay attention to nitrate weight gain before the game

The wise marathon preparation is a holistic effort. Sleep, recovery, cross-training, and the most important nutrition all play an important role. Ask any experienced runner about the right food, the right amount of intake, and the right mealtime. These can make a big difference when the day comes.

Here are 10 nutritive tips that make all runners smart:

1, win in advance plan

Many marathon runners will wait until one or two weeks before the competition to consider eating problems. However, competition nutrition is much larger than the five-day glycogen load. Begin to consider your diet at least a few months before the race. And below you will see a lot of things to do.

2, the stomach also needs training

About 8 weeks before the game, find out which brands or types of sports nutrition products are best for your stomach. The only way to determine is experimentation. Simulate the competition nutrition program in long-term training. The goal is 30-60 grams of carbohydrate per hour, 24-48 ounces (about 0.68-1.36 liters) of water, and 400-800 milligrams of sodium.

3, plan the last meal

One month before the game, you should also plan a meal plan for the game day. The general principle is to add 1-2 g of carbohydrate per kg of body weight for 1-2 hours before competition, or 3-4 g of carbohydrate per kg of body weight for 3-4 hours before competition. Practice eating a variety of breakfasts before a long run to observe their digestion. Avoid high-fat foods because fats take a long time to digest. The best choices are bananas, toast, oatmeal, bagels, fruit, cereals, potatoes or rice.

4, the game week is good for the body

The goal of the pre-match reduction week is to rest the body and fully recover from all the hard work done. Supplement fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. Avoid processed foods. Try to consume 70% of your total energy from high-carbohydrate foods.

5, do not worry about weight

No need to panic during the weight reduction period before the game. In order to convert the stored glycogen into energy during the competition, the body must store 3 times the amount of glycogen in water (3 g of water per g of glycogen). So drink plenty of water and relax.

6, add nitrate load

Few people realize how important nitrate is to performance. Nitrate is found in plant foods like beets, arugula, and Swiss chard, which converts to nitric oxide, an effective vasodilator that increases blood flow to the heart and working muscles. A good idea is to drink 8 ounces (about 227 ml) of performance juice, such as beet juice, for 7 days in a row, and drink 8 ounces (about 227 ml) before the match.

7. Early dinner before dinner

Eat a high-carbohydrate, low-fat meal early to ensure that your body has enough time to fully digest everything. Avoiding intake can cause "heartburn" foods such as spicy foods, high-fat foods, deep-fried foods, high-acid foods such as tomatoes, chocolate, or mint. Low-fiber foods such as conventional pasta may help prevent diarrhea, intestinal cramps, and flatulence.

8, try new things on the game day

This is the most important No. 1 in the nutrition rules of the game day. Before breakfast, eating food that has been adapted in the last month is best for your game.

9, replenishment is very important

If you usually drink coffee in the morning, it will be the same on match days. Hot tea or coffee usually helps clean up the stomach before the game. Replenish 1.5-2.5 glasses of water 2-3 hours before the match. This will ensure that you fully replenish and have enough time to drain excess fluid before the game.

10. Add carbohydrates half an hour before the gunshot

To complete the energy supplement, you may need to add 15-30 g of carbohydrates in a gel or sports drink 30 minutes before the competition.

After the game starts, a well thought out nutrition plan will give you more confidence. So plan ahead, implement the plan, and go there to enjoy the game day. You will perform better this way!