The Trinidad Alfonso Zurich Valencia Marathon celebrates its 45th edition on Sunday, December 7. The 36,000 participants are already counting the number of hours needed to travel 42,195 meters of the route that will start from the symbolic Monteolivetti Bridge. There is a high demand for testing these properties It involves months of prior training, But the diet you eat before, during and after is key to optimal performance and recovery.
the Sports nutritionist Marianela Fernandez Dipoli It was highlighted this week in December at a conference held at the Catholic University of Valencia (UCV)iThe importance of food strategy in long distance events such as the Valencia Marathon. In it, the nutrition expert spoke about the rise of nutritional supplements based on Pickle juice or the importance of carbohydrate intake during the test.
Fernandez noted that in the days leading up to the marathon, the goal was to reach the starting point With glycogen stores filled, but without compromising the digestion process. To achieve this, He recommended following a diet rich in carbohydrates and low in fat and fibre. As well as limiting fermentable sugars (such as fructose or lactose), which can cause digestive discomfort. In this sense, the nutritionist advises eating foods such as refined pasta, rice, lean meat, white fish, smooth vegetable creams, skinless fruits and lactose-free dairy products on these days.
Food and water during the race
Food and water in testing these properties is very important before, during and after. During the marathon, Fernandez pointed out that the body does not have enough glycogen to withstand such a long effort, so it is necessary to provide it. Carbohydrates regularly through gels, gums, or isotonic drinks.
The recommendation ranges between 30 and 90 grams of carbohydrates per hour, depending on the level of the athlete and the duration of the effort he exerts. Thus, “if a good carbohydrate load has been performed in the previous days, the first hour of the race does not require much replacement. However, from there energy expenditure should start: About 30 grams per hour after the first stretch, then gradually increase to 60 grams And in runners who spend long hours racing and training, even up to 90 grams per hour in the final third.
The second substrate is sodium, which is necessary to avoid cramps and electrolyte imbalance. It can be combined through isotonic drinks or mineral salts, but its intake must be adjusted according to the amount of fluid consumed. “Sodium needs water to be absorbed, otherwise it doesn’t do its job,” he warned.
Regarding the recovery phase, the nutritionist indicated that it is necessary.hypertonic drink, With a higher salt concentration than isotonic salts, which also provide carbohydrates and proteins to restore glycogen and muscle tissue.
The danger of using artificial intelligence to create food systems
Likewise, AI is currently being used for many things, including designing food systems, which can be dangerous. “Many young people believe that artificial intelligence can solve anything, from exercise to household problems. In the field of nutrition, this overconfidence has led to restrictive diets, Sudden weight changes or routine procedures that are not compatible with your health, Valencia Basket nutritionist Alvaro Dominguez warns that these issues eventually lead to problems that require professional intervention.