Six Diet Tips for a Better Run in a Marathon
Gearing the body up for the marathon season does not only mean how much practice you put in to improve your running performance. What you include (or not include) in your diet also matters. Best-selling author of numerous health and nutrition books-Susan Kleiner offers advice to help you in preparing the body for a marathon.
Hydration can have a lot of impact on your performance. Kleiner says that if you are just participating to run and finish the marathon, then you can drink whenever you want during the event. But if you are running to win then a structured fluid intake is necessary. She advises beverages containing electrolytes to hydrate the body during the race.
Carbs and proteins
Proper nutrition before and after your workout, is really important for fueling the body. The workout supplements also help the body to recover from the exercise. Kleiner advises up to 25 grams of total intake of protein whenever you eat. Carbohydrates are vital after and before your exercise routine. Based on your body type, height and size you should consume 4:1 to 2:1 ration of carbohydrates to proteins.
Kleiner recommends a protein shake before the run and eating nutrition bars or drinking chocolate milk after your workout.
Proper Vitamin-D levels are important for supporting hormone balance and healthy metabolic function as per Kleiner. Many people train indoors and do not get enough exposure to the sun. Taking other Vitamin-D nutritional supplement like fatty fish and Vitamin-D enriched fortified milk daily can help you gain the Vitamins requirement for your body.
B vitamin is vital for the energy metabolism of the body. Kleiner recommends eating food like fish, poultry, dairy products, eggs, beans, vegetables, nuts and fruits daily to replenish vitamin B in the body.
According to Kleiner Omega 3 fatty acids are important for supporting vascular and cellular health of the body. Fatty fish servings of mackerel, salmon, herring, black cod, catfish and crab should be eaten at least three times a week. She also advises a daily intake of EPA+DHA in 1000-milligrams for gaining omega-3 fatty acids.
Avoid processed sugars
According to Kleiner, eating high levels of processed starches and sugars can cause inflammation of your body. It will increase your recovery time and limit the effects of your training. Vegetables and fruits of deep color along with nuts, fish, seeds and avocado, instead of processed sugars, work better as healthy nutritional supplement.