A week before a road run, you should eat and drink first.

Road running events in Taiwan are held all year round, one after another across the island. Men, women, young and old all fall in love with the passion and youthfulness that sports bring. Whether you are running an entry-level 3K or 6K race, or an advanced 21K half marathon or 42K full marathon, preparation beforehand is very important. In addition to daily training, the body must also have adequate nutrition to perform at its best. The American professional sports website "Runner's World" provides preparation methods starting from 16 weeks, as well as diet strategies one week before the race, making running healthier and safer!

Road running and marathon are important factors for many people to enter the ranks of sports. You can exercise with your girlfriends and stay beautiful and healthy.

Week 16: Begin preliminary road running preparation

After successfully registering for a road running event, it will be about 2 to 3 months in advance. For larger events, you need to register a year in advance. For beginners, if you have determined the date of the road race, you should start preparing about 16 weeks in advance at the latest; for example, the number of kilometers you need to run every day, and do some related homework. If it is a longer road race, you can check in advance what kind of food the organizer will provide as physical replenishment during the race, and you can run according to the process of the event during training. Or, you can try which kind of food is most helpful for you to maintain your physical strength, sports drink? Energy drink? Glucose water? Choose the one that works best for you.

8~16 weeks: Train your stomach

Many people may be too excited, too nervous, or too stressed out about participating for the first time, which may cause them to not sleep well the night before, or even suffer from stomachache or diarrhea on the day of the event. In order to avoid such disappointing things from happening, you can slowly train your gastrointestinal capacity before the game. In the past, researchers believed that the large intestine's ability to absorb carbohydrates in a short period of time was limited, but recent studies have found that the large intestine's absorption capacity can be changed through training, allowing the body to replenish energy in a shorter period of time.

There are some essential tips on how to replenish water and food during road running.

A study by the Australian Institute of Sport pointed out that if cyclists consume three times more carbohydrates than the recommended amount (100 grams instead of the recommended 30 to 60 grams) during rest periods, they can train the large intestine to absorb the maximum amount of carbohydrates over a period of time, allowing the stomach and intestines to better adapt to the exercise rhythm of road running.

【Pre-race diet strategy】

Day 3-5: Increase carbohydrate ratio

Increasing carbohydrate intake can further improve the body's ability to store energy. For a 150-pound (68-kg) runner, this would allow for 600 grams of carbohydrates per day. In addition, reducing the ratio of fat to protein can avoid excessive weight gain before the competition. However, eating too much carbohydrates will of course make you fat, so it is also important to weigh yourself every day and maintain your body shape.

2~3 days: Avoid consuming too much high-fiber food

Cereals, oats, and lots of vegetables all sound like healthy foods, but why do we need to control our intake before a competition? Research from the Australian Institute of Sport shows that eating a diet lower in fiber can help reduce the weight of the intestines, reduce the burden on the body (for formal timed events), and help runners perform better. In other words, it empties the intestines in advance and makes the body lighter.

2 hours before running: Eat to replenish energy

On the day of the race, about two hours before the start of the race is the best time to eat to replenish energy. It can provide glucose energy for the liver to function and help stabilize blood sugar levels during the race. Protein and fat intake should be controlled in small amounts, less than 15 grams, because these two types of nutrients take a long time to digest. However, carbohydrates are foods that can quickly provide energy.

Bananas are a fruit that many athletes use to replenish their energy in a short period of time. Bananas are high in sugar and are quickly absorbed by the body, and the potassium content can also prevent cramps. (picture/)

During the run: Replenish food according to the plan

As mentioned in the previous 16 weeks, find the food that can help you recover your strength quickly and consume at least 30 to 60 grams of carbohydrates. After the stomach and intestines are successfully trained, they can consume 90 to 100 grams. As for water replenishment, it depends on the weather conditions. In cool weather, losing 1-2% of body weight will not affect running performance. Don't gulp water, otherwise there may be health risks of large dilution of electrolytes.

If you start to feel a decrease in physical strength and mental instability after half or two-thirds of the run, try taking 30 to 50 mg of caffeine, such as energy gels, chewing gum, or drinks. Studies have shown that a moderate amount of caffeine can help increase brain alertness and help you reach the finish line smoothly.

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