HEADLINES Published February12, 2017 By Staff Writer

Marathon Tips: What food should I eat before I run?

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Marathon Tips:  What food should I eat before I run?
(Photo : Pixabay) Marathon Tips: What food should I eat before I run?

One of the most common questions of amateur marathoners is "What food should I eat before I run?" Of course, this "what food" includes interrupting the race. It is to know the food that causes indigestion, diarrhea, stomach cramps and so on in advance.

For example, people who can not break down milk's lactose can not eat milk or dairy products before running. It's like raising striae during a race. You want to know what foods are not as harmful as race food? I will introduce only five today.

First of all, it is good to have hot coffee before running a short distance.

In a paper published in the British journal of sports medicine, a person who drank a cup of coffee (about 3 grams of caffeine) before running a 1500 meter run was quicker than a person who never drank it at all, but also had a higher maximum oxygen uptake (VO2 Max) . We know that coffee is a vital drink for health, but research has shown that antioxidants in coffee can reduce the risk of developing Alzheimer's disease or Parkinson's disease. Just remember that after drinking coffee, you feel vigorous because of the arousal effect of coffee, not calories.

Second, after the short race, try to eat cheese rich in protein.

If you eat a few slices of cheese, you do not need a supplement. White cheese is a mass of protein, and it works because it works to heal injured muscles. In addition, it contains a lot of calcium. Linolenic acid in cheese is a health-friendly fat, so it increases memory and prevents adult diseases such as heart disease, diabetes and cancer. Cheese, strawberries, blueberries and other fruits can also be used to supplement the body's energy source, carbohydrates. If you feel thirsty after the race, you should enjoy the juicy fruits such as watermelon, honey dew, and tomato.

Third, peanut butter is often recommended before running long distances such as marathon.

In the West, peanut butter is "the best runner food on the planet." Eat with jelly, honey, ice cream, crackers, or make a peanut butter sandwich. Unlike peanut butter, it does not contain butter. Peanuts are over 90%. The biggest advantage is that it keeps you feeling longer than candy bar, pricel and banana. This is a great power to the end of the race.

Satisfaction also helps your diet by lowering your appetite. Do monosaccharides such as sugar suddenly raise your blood sugar and drop it quickly? On the other hand, if you eat peanut butter with evenly distributed carbohydrate, fat, protein, and dietary fiber, your blood sugar will fluctuate slowly. According to a recent epidemiological study conducted by a nurse in the United States, women who enjoy peanut butter and nuts have a significantly reduced risk of developing type 2 diabetes.

Peanut butter contains plenty of vitamins. Especially Niacin, folic acid, vitamin E content is high. Folic acid turns food into energy, and vitamin E is widely known as an antioxidant vitamin. About 2 hours before the race, try to eat 2 teaspoons of peanut butter on a bagel or bread.

Fourth, during the race, honey is the recommended food.

Honey is a great source of carbohydrates. It also helps control blood sugar. Researchers have found that eating 15 grams of honey each time a cyclist runs 16 kilometers improves strength and speed.

Fifth, tuna is the recommended food after finishing the hard race or ending the hard training.

Marathoners need to consume 50 to 70 percent more protein than the average person. You should eat at least 75 to 100 grams a day. Tuna is a fantastic source of protein. Even if you eat only 75g, it contains 20g of protein.

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