What is the diet before a marathon?

In modern society, people pay more and more attention to their physical fitness. Many people will enhance their physical fitness through exercise. Many exercises have some precautions, especially the diet before exercise. Marathon is a sport that pays great attention to the pre-race diet, because it is a long-term event with a large amount of exercise, but many people don’t know about the pre-race diet. So, what is a good pre-marathon diet?

First, what is the diet before a marathon? Everyone is familiar with marathon. It is now a national sport. If you want to run a marathon well, pre-race preparation is very important. Pre-race preparation for a marathon is a meticulous job. If it is arranged scientifically, it can enable the athletes to reach their best pre-race condition and achieve the best results and rankings. Energy gel, energy bar, glucose injection - drink two glucose injections before the race. Energy gel or energy bar depends on each person's situation. Some people don't need it, and some people will supplement it when running long distances. It depends on each person. Usually, it is best not to drink sugary drinks when running a half marathon, and people who run the full marathon should supplement with sugary drinks or self-prepared energy drinks after 20 kilometers!

Second, long-distance running requires corresponding dietary management. Although as an amateur runner, you don’t have to excessively pursue results and rankings, running cannot be an excuse for you to indulge in food. Healthy nutritional diet management is as important an integral part of a good lifestyle as exercise, if not more important. Confucius’ standard of “never tire of fine food, never tire of delicate meat” is worth learning from. We should maintain healthy eating habits on a daily basis, eat breakfast, balance staple and side dishes, eat less fried foods, drink less beverages, etc., and strive to do so. You must strictly control yourself before the competition, unless you don’t mind several months of hard training and effort. The amount of food you eat is the same as usual. Try to eat more vegetarian food, mainly carbohydrates, that is, eat more rice, noodles, etc. Vegetables and fruits should be more than meat, and eat less sour, spicy, pickled, fried, and smoked products. Don't drink white wine and drink less other types of alcohol.

What is the pre-marathon diet? Eating pasta for dinner is the best choice to replenish energy the night before the race. You need to replenish enough carbohydrates the night before the game to ensure that your body has sufficient energy when you get up. The day before a competition, your diet, including lunch and dinner, should contain at least 300 grams of carbohydrates. Of course, you can have your usual dinner of noodles, rice, potatoes, bread or oatmeal. At the same time, consume protein and vegetables to maintain a balanced diet and replenish enough water. Drinking enough water a day in advance will make the body fully hydrated. Although the body still consumes some energy when sleeping, getting 6 to 7 hours of sleep before the game is very beneficial to your condition.