Marathon is a long-term endurance sport that requires extremely high physical and nutritional requirements for individuals. Whether the schedule training and race period can ensure reasonable energy and nutrient intake, as well as sufficient water supply, play a crucial role in the performance and health of runners. So, for us ordinary mass runners, how can we use nutrition to help promote healthy running? You must have known these nutritional knowledge earlier. How to eat during daily training period? Fat and carbohydrates are the main sources of energy. Although there is currently limited research on the nutritional status of marathon athletes in China, only small sample studies have shown that this population has problems such as insufficient total energy and carbohydrate intake, and lack of nutritional knowledge. Due to the fact that aerobic metabolism is the main source of energy for marathon sports, after years of daily endurance training, increasing maximum oxygen uptake and improving glycogen storage in the body are quite effective in improving athletic performance. Fat and carbohydrates are the main sources of energy required for daily training of the human body, with only a small portion coming from protein. Therefore, in daily training, carbohydrates need to reach 8-12G/KG/D (daily dosage per kilogram of body weight), and rice, flour, starch, and potato foods can be chosen. The energy supply ratio of fat should reach 20-35%. Due to the risk of muscle loss during road running, protein intake should reach 1.4-1.8G/KG/D, and lean meat, poultry, fish, eggs, soybeans, and eggs can be selected. The liquid replenishment amount is 3-5L/D, and plain water and sports drinks can be selected according to the color of urine and thirst. For example, a 60KG mass runner requires a daily carbohydrate intake of 480G-720G and protein intake of 84G-108G during daily training. Among common foods, 5 eggs provide about 40G protein, 1 pound of lean pork provides about 65G protein, and 1 pound of lean pork provides about 100G protein. How to meet the standard of dietary nutrition before the competition? Generally speaking, the body's sugar reserves are only sufficient to complete up to 80% of the marathon distance, requiring a large intake of sugar rich foods. After running for 35 kilometers, the sugar reserves are almost depleted. If you want to run faster and better, you need to increase your sugar reserves by consuming a large amount of sugar rich foods before the race, such as staple foods, sugary drinks, and fruits. Under the guidance of professionals, regular runners are recommended to use a moderate glycemic load method, which involves continuously consuming high carbohydrate foods in small amounts and multiple times 3-4 days before the race, and gradually reducing the amount of exercise as much as possible during this period. At the beginning of the day before the competition, it is necessary to supplement salt through fluid supplement salt or salt pills, which can not only prevent convulsions, but also help to retain water in the body and prevent tachycardia caused by water loss. How to eat the right meal on the day of the competition? When running a marathon that requires sufficient hydration, the main focus is on consuming sugar, with fat as a supplement. Taking a 60KG athlete as an example, the energy required to complete a marathon race is approximately 2520KCAL. A study shows that an excellent male marathon runner consumes 474G of sugar and 27.5G of fat throughout the entire marathon. For example, starting at 7 o'clock and waking up at 5 o'clock, after waking up, eat 2 slices of bread and 1 large glass of juice (with 3g salt). Half an hour later, consume one energy stick. After half an hour, drink sports drinks and mineral water. About 90% of the heat generated during long-distance running is dissipated through sweat evaporation and other forms of heat dissipation. The more sufficient the hydration amount, the lower the core temperature of the runner, which is more conducive to maintaining exercise ability. During the official competition, there is a water station every 2-3 kilometers for participants to drink in small quantities multiple times. How to supplement nutrition after the competition? Marathon runners who consume high carbohydrate foods consume almost all of their stored glycogen during the race, and in order to restore their reserves, they need to consume high carbohydrate foods. Glycogen recovery takes 3-5 days. After the competition, carbohydrates can be supplemented through sports drinks or staple foods. Within 30 minutes, carbohydrates can be supplemented at a rate of 1.5G/KG (per kilogram of body weight), and then every two hours. In addition, various trace elements are also essential. Female runners are prone to deficiencies in calcium, vitamin D, and iron. Reasonably supplementing these vitamins and minerals can help runners maintain health, avoid injuries, and promote timely repair after exercise. (Xinhua News Agency) Article/Ouyang Yifei (Associate Researcher at the Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention)