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The carbohydrate is the long-distance race must. Enhances the carbohydrate to take the quantity to be possible to retard in vivo consumption sugar the speed. In the match first two, three days need to start to supplement. The athlete every 1 kilogram body weight needs 忏 takes approximately 8 to 10 grams carbohydrates, 3 bowls plain rice approximately have 180 grams, Moreover, the daily breakfast all is must, most late must eat the breakfast before the match previous two hours besides to contain the high content carbohydrate, also must supplement the excessive protein and the moisture. -- The match previous 3 hours should the potable water, when quickly will compete have to control as far as possible, the stomach department will have too many volunteer fire brigades to bring about but, but will be suitable, possibly will cause vomits. -- Saw the water station should Shen Shouch'u the water, slowly drink, supplement moisture. -- Before the competition dines in a big way one "the iron fule" is must by food primarily, because by transforms the glucose is the movement needs the energy the springhead, but meats these quite are difficult the thing which digests to have to be as far as possible few. As for another one is big "the iron fule" is, most late must start -- front 3 hours using up meal at the competition. -- In front of the ideal match meal only the small amount food surface, the biscuit, the bread and so on, these food characteristic is absorbed by slightly the slow speed, and can 夠 effectively transform the energy, moreover cannot create the burden to the stomach. Must pay attention, drinks and so on fruit juice although include the rich glucose, nearly as soon as swallows the belly on to flow in the blood to become the energy immediately, but absorbs the excessive speech, actually can accelerate the blood sugar decomposition, the result instead creates the endurance to be insufficient

The carbohydrate is a long-distance run hand have to of. The Zhe which raises carbohydrate takes the speed that the quantity can delay to consume sugar inside body. Before match two, needed to start adding for three days.
The athlete each one kilogram weight needs Qian to take about 8-10 gram carbohydrates, 3 white rices have 180 grams around,Besides, all of breakfasts of everyday is have to, at the latest want in the match the first 2 hour ago have breakfast in addition to containing high content carbohydrate, also need to add surfeit protein and water.
-Match should the first 3 hour as far as possible drinking, will forbear while willing compete fast, stomach department's hasing too many water will lead with the result that however, proper, may cause to vomit.-Seeing water station should state take water, drink slowly bottom, add a water.
-Have a meal before competing of a big and"iron rules" want to regard carbohydrate food as principle, because of glucose become by carbohydrate conversion is exercise the energy needed of source, and meat these are more difficult digestive of the thing want to be as far as possible few. As for another a big and"iron rules" BE, want to be competing a beginning at the latest-before of use up a meal for 3 hours.
Ideal of the meal list is small quantity rice noodles, biscuit, bread...etc. before the match, the characteristic of these carbohydrate foods with a little bit slow-moving speed absorbability, and can convert energy availably, and not agree with stomach cause burden.
Have to what to notice BE, juice etc. although the beverage has abundant glucose, almost on eating to flow to become energy, take the words of surfeit into the blood right away into the belly, willing accelerating the decomposition of blood sugaring cause to bear power shortage on the contrary as a result

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