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FOOD: WHAT TO EAT DURING THE RACE

We are ready to go with our car we loaded the luggage, tires inflated and made full of gasoline. Ready on.

Physical activity means more or less the same kind of attention, does it have the technical equipment is in order (we know how far have our shoes? wear garments adapted to outdoor temperature?) that we're replenished suitably before. If the journey is short enough fuel in the tank at the start, pardon I meant in the body, otherwise we must carefully plan supplies. We certainly remain stuck in the middle of the trip!

Up to 10 km

A race under 10 kilometres is not equivalent to a long Highway trip, rather the transfer from one end to the other of the city. During training (or race) then you do not need to feed but it is very important to drink, especially when it is hot.

In fact, when we run the body temperature rises and our body to avoid overheat produces sweat, a mixture of water and minerals that exposed to the air (or rather in the wind since we're running) lowers the degree of heat. Brilliant, but unfortunately in this way we lose both liquids that ions of sodium, potassium and chloride, which are fundamental elements to operate all our cells, brain and muscle included. You need to reintegrate. If we don't, the provision expires progressively and there are many risks, from cramps to dehydration.

The general rule is "a SIP of water (or salt) each 5 miles": to be considered as the cornerstone of care for themselves for each runner. Do not expect to have thirst for taking the supply, it will already be too late. For this reason it is important to drink regularly, almost every occasion (in the refreshments are placed every 5 k)

Up to 21 km

Here we begin to make a nice picnic out door, ones that require an intermediate step to the gas station to get home without a care of mind.

During a half marathon (and anyway for rides that exceed an hour) over a drink you must make use of some dietary supplement.  We are entering a field of great subjectivity, such as a runner very trained and expert on long distances can safely without it. When to grips for the first time in a match like that is rather well take something around 15 kilometer, so as to restore the sugars and get through by continuing to push to the maximum. Although our goal is not to win any race but just keep us in shape (maybe slim down a bit) the behavior to keep it the same. To burn fat you need to have a little sugar can trigger combustion, as saying that fuel (FAT) without oxygen (sugars) can not catch fire (i.e. produce thermal energy in the case of an engine and kinetics in the case of a runner).

It's quite difficult to ingest solid foods while you run, they exist on the market so-called carbogel, namely Pocket costuituito gel sachets from sugars (glucose, fructose, maltodextrin), vitamins, amino acids, branched and often caffeine. There are various types and flavors, the foresight is always trying them before training because everyone has their own tastes and their reactions. Being very gentle should be taken just before drinking, but otherwise are not metabolized correctly (and especially seems to be in hell for the thirst).

With a little time, and some makeup experiments (such as walking for some stretch after the refreshment post) you can get used to eat more ... ing: bananas and biscuits are among the most common foods in all races in the world. They have the great advantage of being much more pleasant of carbogel but are also a bit more challenging in terms of ingestion and digestion.

The marathon

Now we're just leaving for the long summer holiday, those who lead us from northern cities to the beautiful beaches of southern Italy. It's a long journey, supplies should be carefully planned.

The first marathon you'll probably need to eat several times (especially from the 25 kilometer onwards) but once your body has learned to be more efficient in those gaits and for those distances you will arrive to a single "pit stop", usually at the 30th kilometer. There are also those who exceptionally gifted and talented, is able to get to the bottom without eating, but they are very few and fortunate athletes.

Ultra marathons, Gran Fondo and Ironman

Who goes beyond the marathon to get up to the legendary ultra (also 100 km all of yarn) or competitions as le Grand bike Fund (well over 200 miles) rather than the Ironman (3.8 km swimming, 180 km cycling and travel 42) eating becomes mandatory. In these cases, the supplies are opportunities to change from race to walk (or even break). You can switch between sweet and savory foods (sandwiches with ham, parmesan cheese, chocolate, nuts and dried fruit) and a big help is given by sugary drinks and sodas (both because they provide energy both because "flow" very efficiently!). In short, there is no banquet table but shortly we are missing. On the other hand such distances involve consumption of thousands and thousands of calories, cannot get down without refuel properly. After some time the body where it can takes what he needs, beginning to remove proteins that consist of muscles, as saying that "consumes", a gruesome scenario.

And once you get to the finish line? Well, even on what they eat after the course there are many things to know.

(by e from Runlovers)

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