How to properly and effectively replenish carbs after long distance running?

It can be divided into two carbohydrate supplements, which are:Long-distance runningReplenish immediately thereafter and two hours later.

Sports can not only enhance people's physique, improve the body's immune function, but also cultivate people's patience and perseverance, and appropriate exercise every day is more beneficial to the human body. Usually people choose walking, playing, jogging and other sports that consume less physical energy, and some people have a soft spot for long-distance running. Although long-distance running is more challenging, it consumes a lot of energy, and if it is not effectively replenished, it is likely to cause injury.

Carbohydrates are substances that must be replenished after a long-distance run, because carbohydrates can be converted into glycogen after entering the body.

It is very important to replenish energy and maintain muscle function. Before exercise, the glycogen in the human muscle is enough to use, but with the continuous consumption of exercise, the glycogen content will also decrease, if the amount of exercise is particularly large, the glycogen will be consumed to the lowest value, at this time we will start to replenish glycogen. Because the body's ability to convert glycogen after exercise is weakened from strength, if it is not replenished in time, it is not conducive to the absorption of glycogen by muscles.

Once the carbohydrates enter the human body, the tissues and cells will quickly decompose and convert the carbohydrates into glycogen, which is much faster than usual. Therefore, it is the best time to replenish carbs quickly after the end of the exercise, and it is also the most time period for carbs to be fully utilized.

Since long-distance running consumes a lot of glycogen, it is not enough to supplement it once after exercise. In order to ensure the continuous supply of glycogen, carbohydrate supplementation should be done again two hours after the end of exercise, which can not only maintain the healthy state of the muscles, but also increase the volume of glycogen stored in the muscles and enhance the ability of the muscles.

First of all, it is divided into two parts for supplementation, after the first exercise, according to the body weight, each kilogram of carbohydrates are supplemented, and the second time after the completion of the exercise two hours after the completion of the exercise, and then according to the same weight proportion, you can choose bananas, wheat flakes porridge, milk bread and so on.

This is the same as our work, after a long time of physical labor, we can not drink water, because if you drink water, it will have a certain impact on the body, which can easily lead to a person with fatigue and weakness.

It is best to rest for half an hour after a long-distance run and then replenish carbohydrates, you can eat rice, pasta, cereal, etc., preferably with protein. Protein can be eaten in poultry, lean meat, seafood, etc.

For more than 90 minutes of play, eat 10-12g kg of carbohydrates 36 hours before the race. Consume 75-90g of carbohydrates per hour during a game of more than 90 minutes. For matches of less than 90 minutes, a small amount of sports drinks may be consumed, depending on the rules of the competition.

Eat high-GI foods within 1 hour (ideally within 40 minutes) after exercise and combine them with protein to help muscle tissue repair.

A few days before long-distance running, you should increase the intake of carbohydrates in your diet, at the end of the month, and run kilometers.

Long distance running, less than 27 kilometers I surrendered ......

Normally, I don't supply anything for half a horse. I remember running 30 kilometers and just resupplying one Snickers, which was so powerful.

The 30 kilometers that I once trained, what a distant past.

This time, 13 kilometers drank a bottle of mineral water from Hail Zhenchen.

19 kilometers drank a bottle of Pepsi.

25 kilometers drank half a bottle of mineral water.

My friend said yes, I ran 30 kilometers.

As a result, the guy did not run for 20 km.

I'm running alone, and it's nice to run at a pace of 630, so what's the problem.

At the end of the story, I ran 26 kilometers and was caught up by a friend who was cycling, saying you ride a bike, you see how comfortable it is to ride, my willpower was completely defeated, and I was a deserter.

This week, I planned to run 30 kilometers, took two days off, replenished a lot of carbohydrates, and ate bowl after bowl of white rice.

A few days before a long run, increase the carbohydrate intake in your diet. In order to control the body fat rate, I deliberately reduce my carbohydrate intake, and these days I can let go of eating rice and noodles.

Happy deserters. Summer wind is happy.

Happy summer.

In summer, lamb skewers, chicken soup, beef soup ......Are you all right?

Love food, love vest line, love life travel, love work, love running, love fitness, "100 Essays", "Foshan Literature and Art" and other paper publications published more than 40 million words of pure literary works, marathon runners. In 2016, he participated in the marathon, half marathon PB147, full marathon PB357

How do carb enthusiasts distinguish between fast carbon and slow carbon?

Carbs play a key role in training because it is the body's main and very efficient energy**.

Fast carbon refers to the "fast carbohydrate first star", fast absorption, hungry is also very fast, can make the body blood sugar quickly increase, so that it is easy to convert into fat a type of carbohydrate, it is recommended to eat less during the fat loss period.

Slow carbon, also known as high-quality carbohydrates, refers to intact carbon and water compounds that have not been processed to a small extent. Long digestion, strong satiety, and slow hunger do not cause a sudden spike in blood sugar.

Inferior carbs are carbohydrates that have been refined and have little fiber content, which are easily converted into sugars and easily absorbed, leading to obesity.

How to properly supplement carbs?

2-3 hours before exercise: Moderate and slow absorption of carbohydrates can be appropriately consumed.

15-30 minutes before exercise: If you feel unwell, you can consume appropriate fast carbon.

When exercising: more than 1 hour can be appropriately supplemented with fast carbon to maintain the state of exercise.

30 minutes after exercise: the best absorption time can be appropriate for fast carbon supplementation.