How much calories you need in a long distance game

In long-distance competitions, special attention must be paid to replenishment. With the extension of distance, how to continue to replenish reliable nutrition becomes more and more important; if nutrition does not keep up, it will not be able to add strength and overcome fatigue.

So, in a long-distance race, how much calories we need in order to maintain our successful completion of the game?

In general, adults need 250 to 400 calories per hour. The more accurate figure depends on your weight, digestion, effort, and temperature.

Prolonged high-intensity exercise at high temperatures can affect digestive function. Please test how much heat you need to fill per hour by running at different speeds. Usually, at least 150 calories per hour are obtained from a sports drink, or 200 calories are obtained from sports foods such as energy gels and chewable tablets; approximately 100 calories are taken every half hour.

At a distance of one quarter of a long-distance cross-country race, it is best to increase the calorie intake per hour to 300 calories and ingest 100 calories every 20 minutes.

At the same time, while calculating how much heat you need, remember the following three points:

First, your demand for calorie intake is growing much faster than the increase in glycogen reserves (by supplementing food to glycogen). This means that you need to rely on body fat breakdown and food intake to meet the demand for calories.

Second, the average speed of trail running is lower, so the ratio of carbohydrate/fat energy supply is reduced accordingly. This means that in long-distance competition, the body will rely more on fat to provide energy.

Third, the level of effort in trail running is lower than when running on the road, meaning that the body can handle the calories consumed during the game more efficiently.

Here are some suggestions for the 168-kilometre and 330-kilometre old drivers.

In a game, you should eat something at regular intervals.

For example: If you want to eat an energy bar containing 200 calories in one hour, you can eat half of it each time, separated by half an hour. And calculate the time from the start of the game, rather than wait until you feel hungry and unable to think of supplement food. Restoring physical strength from hunger will take a long time.

Second, it is suggested that the replenishment of the competition be based on conventional food at the supply station.

In the game, even the big gods of K King will often eat "regular food". "Regular food" refers to foods other than liquid and semi-solid carbohydrates.

You need to try various matches before the game

How to mix various types of nutrients (carbohydrate, protein, fat), how to choose food (such as energy gel, sports drinks, fruits, or cereals to supplement carbohydrates?), which specific food (brand, taste) and many more).

Four short runs do not require calories.

If the running time is within 2-2.5 hours, you can use the glycogen and fat stored in the body to support energy supply without supplemental heat, unless your own past experience does not support this. If you run longer than this time, you should pay attention to your diet from the beginning.

5. Do not rely solely on sports drinks and energy foods.

Athletes who rely solely on sports drinks and energy foods to supplement their carbohydrates can easily experience stomach acid and nausea. At this time, you can eat some weak alkaline foods that neutralize stomach acid. Or, eat some ginger sugar. Medical research proves that ginger can indeed relieve nausea on some occasions.

In the long-distance game, "stomach ring" is a common symptom.

This situation is also often seen in those who rely on sports drinks and energy gels to supplement carbohydrates. You can solve this problem by eating regular foods containing protein and fat, such as half a peanut jam sandwich, one or two pieces of watermelon, or a piece of baked cheese bread.

Stomach bloating is one of the causes of nausea.

Hot weather and excessive exercise intensity, imbalances in water, sugar, and electrolytes can all lead to bloating. When you feel your stomach is swollen, think about the correct water, sugar and electrolyte supplements. If you realize that you have made a mistake, you must use a gradual approach to remedy it as soon as possible.

8. If you cannot determine the cause of bloating, slow down.

Sometimes, vomiting can effectively relieve bloating. After vomiting, you will feel better, completely emptying the “inventory” before you can reconstruct water and food in the right proportions.

When eating energy foods, please add enough water.

Please remember to drink at least half a glass of water first, then use energy gel (if you have sugar in your water, then drink more) or eat energy food containing more than 100 calories. Otherwise, the high sugar content of these foods can make the stomach difficult to digest. If you can't add enough water when you eat energy foods, it may cause nausea and vomiting.

X Please use the "carbon deprivation - backfill" method with caution.

Many people will take the "carbon deprivation - backfilling" method before the game.

* "Carbohydrate deprivation-backfilling" means that the body's carbohydrates are depleted and backfilled within seven days before the competition.

However, the impact of this approach on mental state (sleepiness and listlessness) may be far greater than the benefits it brings. What's more, the benefits of carbon backfill will be offset in Super horses - this is the only way to increase athletic performance with less carbohydrate intake during exercise. And not taking carbohydrates during the Supermarine race is an error in itself.