When the road runs, don't think that you can prepare for the same package.
The doctor reminded that "when you exercise, you may not have good grades
for eating food; but you will not have good grades when you eat the wrong
food." Taiwan Chang Gung Sports Medicine team specially proposes recipes
for road running events. What should be done before, during, and after sports?
There are different ways and steps to supplement calories and moisture, to help
people who love roads to run, and to win good results compared to gold medal
players.
• Do I need to eat and replenish before I exercise?
• Do I need to eat and replenish before I exercise?
Doctor: Free
Road running is a medium-intensity aerobic exercise. Many long-distance runners will add a lot of carbohydrates before and after the competition, but not all roads need to be supplemented with carbohydrates before the race. The glucose in carbohydrates is the main structure.
Wang Siheng, a resident of Lin Geng Chang Geng, said that under high-intensity aerobic exercise, the fuel in the muscles can only last for 60 to 90 minutes. Many people think that they can eat a meal before exercise and supplement carbohydrate intake. Glucose can help exercise performance. In fact, in scientific research, athletes in sports events, if they add glucose before the game, are completely unhelpful for sports players.
Wang Siheng said that the time the people are ready to exercise will fall between 60 and 90 minutes. Before the exercise, there is no need to do any special nutritional supplements. However, if it is more than 90 minutes, it is recommended to add carbohydrates in sections within 4 hours before exercise. The amount of supplement is 1 gram to 4 grams of carbohydrate per kilogram of body weight, such as 60 kilograms of body weight, need to add 60 grams to 240 grams. Carbohydrates.
• Do you need to drink sports drinks during exercise?
Outdoor sports lose a lot of water and salt, the body's water is insufficient, physical performance will also decline, and it will increase the risk of heat stroke. Wang Siheng said that any exercise, it is necessary to add water. If the sweat is lost a lot, the water can be properly added with salt to supplement sodium ions.
But in normal terms, the 60-90 minute exercise will not let the body's fuel run out, Wang Siheng said, so there is no need to specially supplement sports drinks. However, if you exercise for more than 90 minutes, you should add 30 to 60 grams of carbohydrates every hour. At this time, sports drinks are a good choice.
• How do I replenish my body's energy after exercise?
Wang Siheng said that after exercise, there is no need to supplement the nutrition. Some people think that after exercise, they must eat big enough to make up for the lost physical strength. In fact, if they eat casually or eat too much, they will become fat. Usually, as long as the three meals are balanced, There is no need to add extra diet after exercise.
For athletes with large training, high frequency and continuous competition, 4 grams of carbohydrate per kilogram of body weight can be added in 4 hours after exercise, plus 1 gram of protein, which can help muscle synthesize glycogen.
Road running is a medium-intensity aerobic exercise. Many long-distance runners will add a lot of carbohydrates before and after the competition, but not all roads need to be supplemented with carbohydrates before the race. The glucose in carbohydrates is the main structure.
Wang Siheng, a resident of Lin Geng Chang Geng, said that under high-intensity aerobic exercise, the fuel in the muscles can only last for 60 to 90 minutes. Many people think that they can eat a meal before exercise and supplement carbohydrate intake. Glucose can help exercise performance. In fact, in scientific research, athletes in sports events, if they add glucose before the game, are completely unhelpful for sports players.
Wang Siheng said that the time the people are ready to exercise will fall between 60 and 90 minutes. Before the exercise, there is no need to do any special nutritional supplements. However, if it is more than 90 minutes, it is recommended to add carbohydrates in sections within 4 hours before exercise. The amount of supplement is 1 gram to 4 grams of carbohydrate per kilogram of body weight, such as 60 kilograms of body weight, need to add 60 grams to 240 grams. Carbohydrates.
• Do you need to drink sports drinks during exercise?
Outdoor sports lose a lot of water and salt, the body's water is insufficient, physical performance will also decline, and it will increase the risk of heat stroke. Wang Siheng said that any exercise, it is necessary to add water. If the sweat is lost a lot, the water can be properly added with salt to supplement sodium ions.
But in normal terms, the 60-90 minute exercise will not let the body's fuel run out, Wang Siheng said, so there is no need to specially supplement sports drinks. However, if you exercise for more than 90 minutes, you should add 30 to 60 grams of carbohydrates every hour. At this time, sports drinks are a good choice.
• How do I replenish my body's energy after exercise?
Wang Siheng said that after exercise, there is no need to supplement the nutrition. Some people think that after exercise, they must eat big enough to make up for the lost physical strength. In fact, if they eat casually or eat too much, they will become fat. Usually, as long as the three meals are balanced, There is no need to add extra diet after exercise.
For athletes with large training, high frequency and continuous competition, 4 grams of carbohydrate per kilogram of body weight can be added in 4 hours after exercise, plus 1 gram of protein, which can help muscle synthesize glycogen.
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