by Marshaneil Soumi D’ Rozario | 19th Feb, 2019
If you are about to participate in a Marathon, get yourself ready to run. It is important to understand that what you should eat while preparing for the marathon is important. Eating too much, too little, or the wrong foods could leave you feeling tired during the marathon. It is therefore essential to eat nutritious food while preparing for such a physically demanding challenge. Nutritious and healthy food is paramount for the runners, and the right intake of food at the right timings is important to boost the performance of the runner. An ideal nutritional plan before the run is a must. Smart planning can avoid stomach issues and help you feel energized during your race.
Just Diet Founder Dietician Jasleen Kaur suggests a perfect diet plan before running for a marathon.
“To prepare for a Marathon nutrition-wise, one should consider adequate carbohydrates and proteins. Carbohydrates are as important to the body as fuel is to a car, as it helps to store energy in the body, and “carb loading” is very important for a person running for a marathon. Protein is used for energy and to repair the tissues damaged during training. Good protein is really essential, taken in the form of eggs, chicken, fish, milk, beans, nuts, whole grains, etc.
During your long training runs, practice carbo-loading and experimenting with different foods. Some of them are as follows:
Oatmeal is high in carbohydrates and fiber. It raises the blood sugar levels and maintains energy levels for a longer period of time. For breakfast, oatmeal is a good option.
Bananas are high in carbohydrates, and an energy booster for the body. They help to provide nutrients like magnesium to the body, and prevent muscle cramp.
Broccoli helps to provide Calcium, Folic Acid and Vitamin K to the body, which strengthens the bones.
Yoghurt is a perfect source of Essential Amino Acids, Carbohydrates and Proteins, and boosts the body’s immunity.
Potatoes are rich in potassium and antioxidants that strengthen your bone tissue.
Avocados are high in fiber and good fat, essential for people training for marathons.
Berries like Blueberries, Raspberries, and Blackberries are full of antioxidants.
Egg and chicken contribute protein to the diet.
Chia-seeds are a perfect source of Omega-3 Fatty Acids, and can be taken in the morning, in salads and smoothies.
Dark chocolate is the best option to meet a sweet craving. It also helps reduce stress.
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