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雜糧麵包碳水化合物 在 岱宇跑健室 Facebook 的精選貼文
【賽季小叮嚀】跑馬不NG的飲食秘訣！
天氣入秋，馬拉松的旺季又快要到來囉！除了平日辛勤的練習，飲食也是決定比賽成績（或跑起來痛不痛苦😂）極為重要的關鍵。到底飲食上該注意什麼呢？
＊比賽前幾天：
多吃富含碳水化合物的食物，像是米飯、麵條、雜糧麵包。碳水化合物會轉化成「肝醣」儲存在肌肉與肝臟內，是跑步時最容易被使用的能量來源。
＊比賽當天：
起床時喝一杯溫開水，幫助腸道排空。早餐建議在比賽前1~2小時吃完，前往會場及熱身時可以每隔20分鐘喝一點運動飲料，保持血糖穩定。
＊比賽途中：
每次經過水站最好都喝幾口水，身體在運動中比平時更需要水分補充，等到口渴才喝往往已經缺水；食物則可視個人狀況吃一點，以不影響繼續跑步的份量為主。
＊賽後恢復：
完賽後，適時補充醣類與蛋白質，可以啟動身體的恢復機制，有助於合成蛋白質及防止肌肉分解，比例大約是糖類：蛋白質=4:1。因此調味牛乳、豆漿，都是不錯的選擇喔！