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在长时间跑步运动的过程中，我们的身体会消耗很多能量，特别是运动量过大的时候消耗的情况会更加明显。体内的水分、碳水化合物、盐份、脂肪等等多方面的能量都会加剧流失。所以为了保证身体健康，及时进行能量补充是非常重要的。
大多数的马拉松比赛，基本会在5公里设置一个补给点。从5公里开始，就需要开始补少量的水。而在十多公里开始就必须补给食物，不管是香蕉还是能量胶、能量棒或者其他补给食物。
有经验的跑者之所以能跑出自己理想中的成绩，有一个很重要的原因就是，他们在跑步过程中的补给环节上做的非常及时而且合理。那么在马拉松比赛中该如何快速补充能量和营养呢？今天小编就带大家了解一下马拉松补给注意事项吧~
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<p>
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<p class="tieba-inline-style-29">
<strong><span class="tieba-inline-style-30">跑马拉松补给是重中之重</span></strong>
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<p class="tieba-inline-style-31">
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<p class="tieba-inline-style-32">
<span class="tieba-inline-style-33">马拉松比赛属于耐力运动，体能消耗大，所以长跑需要及时补糖、补电解质、补水。补给对于普通的马拉松选手来说，是能否顺利完成比赛的关键。因为身体原本储存的能量，不足以让你在没有补给的情况下，顺利完成一场马拉松比赛。</span>
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<img src="https://imageads.codoon.com/codoon-aticle/188bdb65-991d-11e7-9a3c-015e7e10c998.jpg!640m0" alt="1.jpg" class="tieba-inline-style-36">
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<p class="tieba-inline-style-38">
<span class="tieba-inline-style-39">不少入门选手无任何准备和经验直接上阵，导致中途饥饿和痛苦不堪。虽然现在所以马拉松途中都会提供饮料和水以及不同的补给品，但有些补给点可能因为人太多，或者其他原因无法拿到补给。</span>
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<p class="tieba-inline-style-40">
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<p class="tieba-inline-style-41">
<span class="tieba-inline-style-42">如果不及时采取相应的补充能量的措施的话，身体将会出现酸软无力、心律失常、痉挛、饥饿、头晕的状况，严重的还会休克、猝死。这都是因为长时间运动，糖分已基本耗尽，电解质和水分随汗液大量流失。<br></span>
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<section class="_135editor tieba-inline-style-44" data-tools="135编辑器" data-id="16401">
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<img data-id="16401" data-role="guide-img" title="金属质感分割线" src="https://imageads.codoon.com/codoon-aticle/91091edd-78bd-11e7-bc22-015daacf7548.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" class="tieba-inline-style-46">
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</section>
<p>
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<p class="tieba-inline-style-47">
<span class="tieba-inline-style-48"><strong>常见的马拉松补给有哪些呢？</strong></span>
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<p>
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<p class="tieba-inline-style-49">
<strong><span class="tieba-inline-style-50">1.水</span></strong>
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<p class="tieba-inline-style-51">
<span class="tieba-inline-style-52"><span class="tieba-inline-style-53">在跑步过程中，补水是最为重要的环节。</span></span><span class="tieba-inline-style-54">在进行跑步运动的时候，肌肉会产生大量的热量，如果不借助“散热器”来降温，不去饮水来降低体温的上升，体内就会遭到破坏。轻则会导致身体机能遭到破坏，重则可能会引发死亡。</span>
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<img src="https://imageads.codoon.com/codoon-aticle/282a7f4f-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="0213bb643.jpg" class="tieba-inline-style-57">
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<p class="tieba-inline-style-59">
<span class="tieba-inline-style-60">跑步时的补水，应该要遵循小口喝、多次喝的原则，千万不要因为口渴把水一下子全喝光。一下子喝太多水，就会造成身体不必要的负担，严重的话还会造成体液失衡。</span>
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<p class="tieba-inline-style-61">
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<p class="tieba-inline-style-62">
<strong><span class="tieba-inline-style-63">2.香蕉</span></strong>
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<p class="tieba-inline-style-64">
<span class="tieba-inline-style-65">香蕉是马拉松比赛中最为常见的补给品之一。香蕉中富含钠、钾、镁等多种矿物质，钾能够增强神经和肌肉的兴奋性，强化肌力及肌耐力，镁可以减少抽筋，锌在肌肉合成中起重要作用。香蕉还可以及时补充体内流失的电解质。</span>
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<img src="https://imageads.codoon.com/codoon-aticle/2834386a-55c8-11e7-b881-015cc31df378.png!640m0" alt="22.png" class="tieba-inline-style-67">
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<p class="tieba-inline-style-69">
<span class="tieba-inline-style-70">香蕉中还含有丰富的碳水化合物，可以迅速补充运动中所消耗的能量。是一种非常适合运动食用的水果。有研究报告称两根正常大小的香蕉即可提供一个半小时的跑步所需能量。</span>
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<p class="tieba-inline-style-71">
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<p class="tieba-inline-style-72">
<strong><span class="tieba-inline-style-73">3.功能饮料</span></strong>
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<p class="tieba-inline-style-74">
<span class="tieba-inline-style-75"><span class="tieba-inline-style-76">运动饮料也已经成为各大马拉松比赛的标准配备补给。</span><span class="tieba-inline-style-77">运动饮料中含有钾、钠、钙、镁等电解质，成分与人体体液相似，饮用后更能迅速被身体吸收，及时补充人体因大量运动出汗所损失的水分和电解质，使体液达到平衡状态。</span></span>
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<img src="https://imageads.codoon.com/codoon-aticle/28295dc1-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="4.jpg" class="tieba-inline-style-80">
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<p class="tieba-inline-style-82">
<strong><span class="tieba-inline-style-83">4.能量胶</span></strong>
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<p class="tieba-inline-style-84">
<span class="tieba-inline-style-85">能量胶本质上是一种糖的浓缩体，含有果糖、麦芽糖或葡萄糖等。它们极易消化吸收，可以在短时间内为你提供大量的能量的同时，还可以帮助你提高成绩，延缓疲劳的感觉。<span class="tieba-inline-style-86">能量胶更适合在奔跑中边跑边吃，再喝一点饮料帮助吞咽就行了。</span></span>
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<img src="https://imageads.codoon.com/codoon-aticle/28293937-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="5.jpg" class="tieba-inline-style-88">
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<p class="tieba-inline-style-89">
<strong><span class="tieba-inline-style-90">5.能量棒</span></strong>
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<p class="tieba-inline-style-91">
<span class="tieba-inline-style-92">能量棒<span class="tieba-inline-style-93">顾名思义，就是补充能量的棒状食品。能量棒的营养全面，补给效果显著，也是广大跑友们钟爱的补给之一。</span>因为是固体的能量食品，食用时相对于能量胶来说不太方便。<span class="tieba-inline-style-94">能量棒吃起来比较硬，需要用力地咀嚼，同样能量棒也需要配合饮料吞咽。</span></span>
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<span class="tieba-inline-style-96"><span class="tieba-inline-style-97"><br></span></span>
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<p class="tieba-inline-style-98">
<span class="tieba-inline-style-99"><img src="https://imageads.codoon.com/codoon-aticle/28259e5f-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="6.jpg" class="tieba-inline-style-100"></span>
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<p class="tieba-inline-style-102">
<strong><span class="tieba-inline-style-103">6.盐丸</span></strong>
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<p class="tieba-inline-style-104">
<span class="tieba-inline-style-105"><span class="tieba-inline-style-106">在长跑过程中，损失体内水分的同时，你还会损失电解质，导致抽筋、体温升高、小腿肌肉痉挛等状况的发生。</span>而盐有一种能力，就是减少排汗和保存机体的电解质。</span><span class="tieba-inline-style-107">因此，补充水分的同时，更需要补充适当的盐来维持体内电解质的平衡。</span>
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<p class="tieba-inline-style-108">
<span class="tieba-inline-style-109"><br></span>
</p>
<p class="tieba-inline-style-110">
<img src="https://imageads.codoon.com/codoon-aticle/2830df48-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="3.jpg" class="tieba-inline-style-111">
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<span class="tieba-inline-style-113"><br></span>
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<p class="tieba-inline-style-114">
<span class="tieba-inline-style-115">盐丸吃多少根据气温以及自己身体状况确定，最好划分好时间点。</span><span class="tieba-inline-style-116">天气不热的情况下可以每15公里吃一粒，如果气温过高的话可以每5公里~10公里之间的距离吃一粒。但是同时也要注意不要吃太多，因为盐丸吃多了会对身体不好。</span>
</p>
<p class="tieba-inline-style-117">
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</p>
<p class="tieba-inline-style-118">
<strong><span class="tieba-inline-style-119">7.苏打水</span></strong>
</p>
<p class="tieba-inline-style-120">
<span class="tieba-inline-style-121">苏打水是碳酸氢钠的水溶液，可以天然形成或者用弱碱泡腾片、苏打泡腾片以及机器人工生成。苏打水含有弱碱性，医学上外用可消毒杀菌。跑者喜欢这类补给，不仅是因为其能调节电解质失衡，口感也是其重要原因。</span>
</p>
<p class="tieba-inline-style-122">
<br>
</p>
<p class="tieba-inline-style-123">
<strong><span class="tieba-inline-style-124">8.泡腾片</span></strong>
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<p class="tieba-inline-style-125">
<span class="tieba-inline-style-126">泡腾片是含有泡腾崩解剂的一种片剂，所谓泡腾崩解剂通常是有机酸和碳酸钠、碳酸氢钠的混合物。</span><span class="tieba-inline-style-127">出汗多或汗盐量大的跑者可以从这种在水中泡化的电解质泡腾片中获益。它们通常比运动饮料热量低，可以补充跑者失去的电解质，并且拥有易携带的特性。</span>
</p>
<p>
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</p>
<p class="tieba-inline-style-128">
<img src="https://imageads.codoon.com/codoon-aticle/28486eed-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="timg.jpg" class="tieba-inline-style-129">
</p>
<p class="tieba-inline-style-130">
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</p>
<section class="_135editor tieba-inline-style-131" data-tools="135编辑器" data-id="16401">
<p class="tieba-inline-style-132">
<img data-id="16401" data-role="guide-img" title="金属质感分割线" src="https://imageads.codoon.com/codoon-aticle/91091edd-78bd-11e7-bc22-015daacf7548.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" class="tieba-inline-style-133">
</p>
</section>
<p class="tieba-inline-style-134">
<br>
</p>
<p class="tieba-inline-style-135">
<span class="tieba-inline-style-136"><strong>跑步时补给要注意哪些问题？</strong></span>
</p>
<p class="tieba-inline-style-137">
<br>
</p>
<p class="tieba-inline-style-138">
<strong><span class="tieba-inline-style-139">1.及时补水是关键</span></strong>
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<p class="tieba-inline-style-140">
<span class="tieba-inline-style-141">跑步时，身体通过消耗液体、电解质以及碳水化合物来提供能量，所以随着能量的逐步消耗你会感觉到有些疲倦。 建议在跑步比赛中每隔15分钟喝几小口水或运动饮料，每小时补充30-60克的碳水化合物，借此来对抗疲劳感。</span>
</p>
<p class="tieba-inline-style-142">
<br>
</p>
<p class="tieba-inline-style-143">
<img src="https://imageads.codoon.com/codoon-aticle/2849afc6-55c8-11e7-b881-015cc31df378.jpg!640m0" alt="下载.jpg" class="tieba-inline-style-144">
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<p class="tieba-inline-style-145">
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<p class="tieba-inline-style-146">
<span class="tieba-inline-style-147">比赛途中路过每个补给站时，都可以喝上几口水，千万别等感觉渴了再喝。因为身体在运动过程中代谢会比平常更需要水分补充。如果等到你渴了才喝，往往已是过度缺水。这可能让你头昏倦怠、口干舌燥。喝水也不要牛饮，定时补充，少量多喝才适当。</span>
</p>
<p class="tieba-inline-style-148">
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</p>
<p class="tieba-inline-style-149">
<strong><span class="tieba-inline-style-150">2.有计划地补充能量</span></strong>
</p>
<p class="tieba-inline-style-151">
<span class="tieba-inline-style-152">当运动量大到一定程度的时候，需要及食用能量胶、能量棒、香蕉等迅速可以被人体吸收的食物。比如，<span class="tieba-inline-style-153">能量胶中的果糖能迅速起效提供能量，麦芽糊糖精可以维持一定时间内葡萄糖水平的稳定。</span></span><span class="tieba-inline-style-154">如果是参加全马比赛的话，在10公里~15公里期间就可以开始吃能量胶了。</span>
</p>
<p class="tieba-inline-style-155">
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</p>
<p class="tieba-inline-style-156">
<img src="https://imageads.codoon.com/codoon-aticle/284bf802-55c8-11e7-b881-015cc31df378.png!640m0" alt="QQ浏览器截屏未命名.png" class="tieba-inline-style-157">
</p>
<p class="tieba-inline-style-158">
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<p class="tieba-inline-style-159">
<span class="tieba-inline-style-160">在吃能量胶的时候，跑友一般会配合水服下。这时要注意的是，尽量喝矿泉水，而不是饮料。运动饮料中含有较高的糖分，如果和能量胶一起饮用的话，很容易导致瞬时血糖较高。而矿泉水就不会，配合矿泉水服用既能分解能量胶，还能补充身体内缺失的水分。</span>
</p>
<p class="tieba-inline-style-161">
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</p>
<p class="tieba-inline-style-162">
<strong><span class="tieba-inline-style-163">3.补充蛋白质也有奇效</span></strong>
</p>
<p class="tieba-inline-style-164">
<span class="tieba-inline-style-165">在跑步过程中补充蛋白质也非常有用的。你可以将10-15克的乳清蛋白粉加到你的碳水饮料中去。少量的脂肪对于比赛和比赛后的恢复也十分有帮助，例如，一点点的椰子油不仅可以让你的补给更味美，而且还提供了中链甘油三脂，有助于身体能量的产生。</span>
</p>
<p class="tieba-inline-style-166">
<span class="tieba-inline-style-167"><br></span>
</p>
<p class="tieba-inline-style-168">
<span class="tieba-inline-style-169"><img src="https://imageads.codoon.com/codoon-aticle/2820132e-55c8-11e7-b881-015cc31df378.png!640m0" alt="123.png" class="tieba-inline-style-170"></span>
</p>
<p class="tieba-inline-style-171">
<br>
</p>
<section class="_135editor tieba-inline-style-172" data-tools="135编辑器" data-id="16401">
<p class="tieba-inline-style-173">
<img data-id="16401" data-role="guide-img" title="金属质感分割线" src="https://imageads.codoon.com/codoon-aticle/91091edd-78bd-11e7-bc22-015daacf7548.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" class="tieba-inline-style-174">
</p>
</section>
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</p>
<p class="tieba-inline-style-175">
<span class="tieba-inline-style-176"><strong>总结</strong></span>
</p>
<p class="tieba-inline-style-177">
<br>
</p>
<p class="tieba-inline-style-178">
<span class="tieba-inline-style-179">在跑步过程中的能量补给，是为了让你的更好得恢复身体机能，同时也是你能顺利完成比赛的保障。<span class="tieba-inline-style-180">值得</span><span class="tieba-inline-style-181">各位跑友们注意的是，当你到补给点时千万</span>不能因为自己的“吃货”属性，而什么补给品都选择吃。</span>
</p>
<p class="tieba-inline-style-182">
<br>
</p>
<p class="tieba-inline-style-183">
<span class="tieba-inline-style-184">选择你自己适合的补给品进行能量补充，一方是避免肠胃出现不舒服的情况，二是保证自己安全顺利地完赛。</span><span class="tieba-inline-style-185">另外，跑友们要根基自身的身体素质，来进行相应的能量补充。不能为了追求完成比赛的速度，而减少你补充能量的次数或者花费的时间。</span>
</p>
<p class="tieba-inline-style-186">
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</p>
<p class="tieba-inline-style-187">
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</p>
<p class="tieba-inline-style-188">
<span class="tieba-inline-style-189"><img src="https://imageads.codoon.com/codoon-aticle/08ed3ae2-3911-11e7-b75b-015c0997bbf0!640m0" title="分割线" data-role="guide-img" data-id="87560" class="tieba-inline-style-190"><br class="tieba-inline-style-191"></span>
</p>
<p class="tieba-inline-style-192">
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<p class="tieba-inline-style-196">
<span class="tieba-inline-style-197"><strong class="tieba-inline-style-198">【有奖互动】</strong></span>
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<p class="tieba-inline-style-199">
<span class="tieba-inline-style-200">跑马时你最喜欢的补给品是什么?</span>
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<p class="tieba-inline-style-201">
<span class="tieba-inline-style-202">快来评论区写下你的答案吧！</span>
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<p class="tieba-inline-style-203">
<span class="tieba-inline-style-204">我们将会从中选出2名幸运星，</span>
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<p class="tieba-inline-style-205">
<span class="tieba-inline-style-206">送出精美的<span class="tieba-inline-style-207">咕咚运动装备</span>哦~</span>
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