|•||You don't have to change your diet for life overnight - list down what you eat - in your training log - to see if you are having too much or too little of sugar, fats, carbohydrates etc - do you need to reduce a little bit of something? Try reducing that one coke, or a little bit of butter or oil, along with your exercising, as that will help you swiften your progress towards your goal of weight reduction, trimming inches off the waist, cholestrol reduction.... The important thing is to take a holistic view of your diet and not cut out things totally and not too quickly either. A nutrition plan for runners actually is not rocket science for the most part. It requires eating and drinking most things in moderation. Nutrition for runners as you will read in any literature - is about hydration, carbs pre long runs and a good dose of fibre.|
|•||Before a slightly more strenuous weekend running schedule, your nutrition plan will be more carbohydrate heavy, as you take in an extra helping of (brown) rice or pasta. But drop the hollow carbs of carbonated drinks/ alcohol as they dont count. Alcohol, additionally, tends to dehydrate rather than hydrate.|
|•||Nutrition and hydration: Drink a lot of water and keep yourself hydrated. Drink a cup or two of water before you get out for a run. Orange juice is also great.. Keep a bottle of water with you on your walks/runs and sip as and when - this is key|
|•||You will lose a lot of salt along with water, while you exercise, so don't cut down on your salt intake, in fact, you could even consider increasing it judiciously.. For a long run, it may be worthwhile to carry a small sachet of salt with you, to take a lick of, should you feel the need to.|
|•||Eat as much of raw foods as possible - salads (reduce or cut the salad dressing and use vinegar or lemon), raw vegetables, fruit.. and add some roughage and bran to your diet. Whole wheat bread. Soya is great. Soya is probably one of the richest sources of protein for vegetarians and non vegetarians alike.|
|•||A banana a day keeps the doctor away - for a runner - great on energy, easy and quick to digest, and rich in Potassium. Now that's a pack of nutrition which is a 'peeling'!|
Running a marathon is not merely running a race but is a science which requires impeccable planning, strong will, focus, and months of training before we participate.
Nutrition is one of the most areas to give your full attention during marathon training and preparation.
Selecting the "right" foods is the most important area of nutritive diet. Thus marathon runners’ food should focus on the following nutrients at the time of training
But the question still remains – How much and what?
|The meal before the marathon day, or even a long run of more than 15 miles (24km) becomes very important so as to avoid sleeping problems, stomach upsets, lethargy, flatulence, acidity, etc.
Ideal meal the day before the marathon run:Breakfast
Ideal Pre – Race Meal Breakfast
Milk can act as a laxative if had before a run
Tips to remember:
Post Marathon – After the race:
So, On your marks, Get set, EAT Right…
Running requires a combination of right training and a healthy diet.
|ALWAYS REMEMBER - Eat breakfast like a king, lunch like a prince and dine like a pauper.
Breakfast Choice – Generally include a combination of all three macro nutrients i.e. Carbohydrate, protein and fat.
FOODS TO BE AVOIDED
Deep fried foods – Samosa, Kachori, Pakoda, French fries, Vadas, Namkeen, Farsan, etc.
So, eat the right foods in the right quantities which will help you build up your energy stores and fight fatigue. However, it is also important to eat at the right time. And yes, don’t forget to keep yourself hydrated.
Start running, eat well, and stay fit!
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