In long-distance races, the lack of nutrition can lead to poor health. At the same time, the ability of the body to overcome fatigue will also drop dramatically. However, there is a problem that is likely to accompany them, which is nausea.
Today, we provide professional solutions to similar phenomena through the professional interpretation of some international sports nutritionists:
Why is it disgusting?
Does everyone have similar feelings? The tried-and-tested diet programs in daily training are often used in the competition but often cause nausea. The direct cause of the problem may be that you added too much calories compared to the increase in physical activity; or it may be that you run too hard at high temperatures; such practices may be disgusting Causes.
From the physiology point of view, how to interpret this problem?
During exercise, the body needs blood resources in addition to basic metabolism, skeletal muscle movement, digestive system processing of food, and skin heat dissipation. Any increase in the blood required for any one of these tasks will result in a reduction in the amount of blood used for other tasks, which in turn will lead to a corresponding decline in human function.
Countermeasures:
In the process of continuous replenishment, slowing down is one of the more effective methods. Even within 15-30 minutes, half a minute to one minute per kilometer; or 5-10 minutes on the flat ground, can make the stomach feel better.
Of course, this is also a good way to avoid wasting more time. With less time cost, relieving the problem of nausea and vomiting can no longer be solved. It is better than letting the laissez-faire problem aggravate and losing more time, even leading to retreat.
Other causes of nausea
The first thing to note is dehydration, which often leads to severe nausea. Visible, in addition to what we know to maintain the body electrolyte balance, this is another role of timely replenishment.
Second, bloating is also an important cause of nausea. Hot weather and excessive exercise intensity, imbalances in water, sugar, and electrolytes can all lead to bloating. When you feel your stomach is swollen, think about the correct water, sugar and electrolyte supplements.
If you are aware that you have made a mistake, you must use a gradual approach to remedy it as soon as possible. If you find that there is too much supplemental sugar and electrolyte, then in the next one or two supply stations, dilute the sports drink to half of its original concentration before drinking.
If you cannot determine the cause of bloating, slow down. Sometimes vomiting can effectively relieve bloating. It is also a good remedy to completely empty the “inventory†and then combine the correct proportions to re-supply water and food.
Tips:
Runners who rely solely on sports drinks and energy foods to supplement carbohydrates are more likely to have an increase in stomach acid. This is also one of the causes of nausea. At this time, you can eat some weak alkaline foods that neutralize stomach acid. For example: watermelon is a favorite of many people.
Although it does not cause nausea each time, the stomach ring can also cause you to worry. Gastrointestinal sounds are not uncommon during long-distance running. This situation also often occurs in those who rely on sports drinks and energy gel to supplement carbohydrates. Eating regular foods containing protein and fat, such as half a peanut jam sandwich, one or two pieces of watermelon, or a piece of baked cheese bread, can solve this problem and make the stomach feel better in the next period of time.
The last resort to resolve nausea is to eat some ginger sugar. Experts recommend using ginger to deal with nausea. Medical research also proves that ginger can indeed relieve nausea on some occasions.
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