To prevent the food and energy reserves to be eaten to end a marathon

The Eating Play a basic role in the health of the people. While performance Exercise It is important to inform you correctly to hide all Nutritional requirements. So, we tell you what Eating Eat it to finish it Marathon.

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Andrea rais

Study World Health Organization (WHO)Take one one Eating Is important to prevent balance Malnutrition Its in any form and diminishing risk Non -compliant diseasesDiabetes, heart disease, stroke and cancer.

What to eat to finish the marathon

Study NourishingAs part of the Spanish Academy of Nutrition and Diet, to guarantee the adequate contribution of race players’ food Carbohydrates To change the deposit Glycogen. These, along with ATPThe PhospocriteinHe LactadeThe GlucoseLas Amino acids And Free fatty acidsThey act as the main sources Energy.

Jose Antonio Lopez ComezDiatisian-intelligence expert High sports nutritionHe points out when these are Energy reserves They are run out and still Kilometer To tour, the agency seeks Body fat As a source of energy, what causes fear ‘Wall‘. To avoid this, they refer to the marathon consumption Gel with carbohydrates During the race.

On the other hand, they emphasize that they are size Carbohydrates Is recommended Severity And Drucian Daily training, standing in between 6 and 10 g One kilogram of body weight per day (statistics used in exercise for more than two hours).

Study NourishingDepending on the moment of the project TrainingDifferent types Sugars:

• Daily training: Foods with low or medium glycemic index, such as pasta, bread and integrated rice, potatoes and cream lentils.
• Before the race: A similar diet is recommended, but without fiber or waste, to avoid digestive om blackness. In addition to refined flour and pasta can be added to lentils without leather or meat cartilage. At this point, it is advisable to avoid whole legumes, fruits and whole grains with skin.
• During the race: To get instant energy requires simple sugars such as glucose, fructose and sucrose. Gel and energy drinks usually combine glucose to a more durable output for rapid and fructose effect.
• After the race: It is important to consume sugars of rapid absorption to fill glycogen quickly. Take sports drinks and occasionally a sugar soda.

The importance of breakfast

Study NourishingThere is a basic rule for marathon day: no Premier Dress or attempt New foods. This also includes Breakfast. As for breakfast, the following are recommended Recommendations Public:

• Less than fiber: Like the roast of white bread.
• Protein: For example, light smear cheese or cheriono skin without fat.
• Fruit: Avoiding high fiber content such as orange or kiwi.

In addition, they point to it Cafe If this is the previous habit, you can take it. Although Caffeine This is one of the most scientific support in the field DeportvoIts size should be tested in advance with breakfast or powdered coffee.

However, they refer to the amount in A Coffee in the morning It is not significant to affect the performance Karara.

This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.