Diet for Marathon Runners – Marathon Training Programs. In addition to training, marathon runners must also focus on their diet. A healthy diet will significantly influence your marathon training and race- day performance. An adequate diet in terms of quantity and quality, before, during and after, training and competition, will maximize results for marathon runners. The following 4 steps will help marathon runners develop a diet that will maximize their performance. More. Step 2 – Training. Marathon runners need to plan for increased nutrition requirements during training. The training diet holds the most potential for improving your marathon performance. More. Step 3 – Competition. Marathon runners need to develop their own diet strategy for competition. This is when you will implement the diet plan that you have practiced in training. More. Step 4 . What happens if marathon runners are not meeting basic diet requirements? If marathon runners are not eating enough food to meet basic diet requirements their bodies will not get enough nutrients and nutritional inadequacies may start to occur. Symptoms include chronic tiredness, frequent illness, poor concentration, poor performance and poor recovery. What are the nutrients a marathon runner needs and what do they do? Carbohydrate. Provides the superior fuel source for muscles during physical exercise. Carbohydrate is stored in limited amounts only and needs to be continually replenished. To learn more about carbohydrate and carbo- loading click here. Fibre. Helps keep bowels regular and can help reduce blood cholesterol. Marathon runners may need to decrease fibre pre- competition to prevent gut problems. ![]() Let’s Begin! If you are considering a half marathon – you probably already know that a running workout is a great calorie crusher, mood enhancer and has many. This 12-week half-marathon training program will help you cover 13.1 miles fitter and faster than ever. Half marathon training tips for beginners (mini marathon), including a recommended 10 week half marathon training schedule and program, nutrition requirements, and more. If done correctly, it is possible to “crash train” for a half marathon. Whether it’s an injury, an illness, work stress or scheduling that threw you off track. ![]() ![]() Protein. Essential in the growth and repair of all body tissues, including muscle and bone; hormone and enzyme production; optimal immune function. Protein is also a minor source of energy. To learn more about protein click here. Fat. Provides the most concentrated and largest source of energy. Fat provides most of the energy for daily activity. Annual marathon, half-marathon, 10k and 5k events. Includes race results, online registration, event schedule and parking information. Fit singer, Ellie Goulding, shares her day-by-day training plan that helped her breeze through the Nike Women Half Marathon. Plus: SELF shares 5K and 10K tra. A nutrition plan is as important as a mileage plan. Your body must get the right. 12-week Half Marathon Training Program By Ben Wisbey Introduction The half marathon is often the intermediate goal for those runners looking at. A marathon runner's diet is not all about macronutrient ratios; the quality of the food you eat matters as well. Competitor. Featured 7SCM to host Australian Half Marathon Champs BREAKING: The 7 Sunshine Coast Marathon 2017 is proud to announce it will host the Australian Half Marathon. Required for normal growth and healthy skin, production of certain hormones, structural component of body cells, supply of fat- soluble vitamins A, D, E and K. To learn more about fat click here. Water. Prevents dehydration, helps cool the body and acts as a transport medium. Stored in the body in limited amounts. To read more about water, sports drinks and other fluids click here. Vitamin B Complex. Involved in carbohydrate, protein and fat metabolism. B1. 2 and folate are required for red blood cell production. ![]() Vitamin CEnhances iron absorption, acts as an antioxidant (antioxidants . Free radicals are substances that cause cell damage. As a result of greater oxygen uptake athletes have higher levels of free radicals. Antioxidants . Required for energy reactions to take place. To learn more about ironclick here. Calcium. Required to build and maintain strong bones and teeth, essential for muscle function, blood clotting and nerve transmission. To learn more about calcium click here. Zinc. Essential for normal growth, reproduction, immune system function and energy production in muscle cells. Guidelines for marathon runners to meet basic diet requirements. Eat a variety of food from each of the four major food groups each day (breads and cereals; vegetables and fruits; milk, dairy products and milk substitutes, especially low- fat varieties; lean meats, poultry, fish, eggs, nuts and meat substitutes like lentils, chickpeas, soy beans and other beans). Prepare meals with minimal added fat (especially saturated fat) and salt. To read more about salt click here. Choose pre- prepared foods, drinks and snacks that are low in fat (especially saturated fat) and salt. To learn more about fat click here. Maintain a healthy body weight by regular physical activity (which should not be a problem for marathon runners!) and by healthy eating. To read more on weight management for marathon runners click here. Drink plenty of fluids each day. To read more on fluids click here. If drinking alcohol do so in moderation. To learn how alcohol can affect your athletic performance click here. ![]() Remember that the above are general nutrition guidelines that provide the foundation for a healthy diet. As a marathon runners you need to get your basic diet right before you begin to work on your training and competition diet. You as a marathon runner should eat a wide variety from each of the food groups (breads and cereals; vegetables and fruits; milk, dairy products and milk substitutes; lean meats, poultry, fish, eggs, nuts; fluids) to ensure you get the nutrients your body needs. In doing this you will also have interesting and satisfying meals. To review a table of examples of a serving of the various food groups and the daily level necessary to meet your basic nutritional requirementsclick here. Are you meeting your basic nutritional requirements? Rule up a chart under the headings; Breads and cereal (recommended serves . Tally the number of serves you had from each food group and compare with the recommended serves. If you have not met the recommended servings you need to begin by trying to meet these basic diet requirements. Supplements are not the answer! Often when marathon runners reach for supplements they choose supplements that are not appropriate for their needs anyway. Marathon runners sometimes forget that the goodness they try to get from supplements has been scientifically proven to be of most benefit when found in its natural form in food. Write down one goal that you will work on over the next week to improve your baseline nutrition. For example: . These increased nutrient requirements will depend on your training volumes, frequency and intensity. Your requirements will also vary during the different training phases of the year. The skills you learn when designing your nutritional plan for training can be used to individualize your plan. Following sound nutrition practices is most important during marathon training. If you think about it, you spend most of your time training and this is largely what determines your performance in competition. Good nutrition will help you maximize your training and your competition performance. Your nutrition on competition day is just fine- tuning of your training nutrition. To read more about nutrition during marathon training click here. Competition Nutrition. Competition nutrition is an extension of training nutrition. The correct nutritional strategies before, during and after competition will help you achieve the ultimate goal: your best possible marathon performance. Planning your meals for competition is a good way of focusing on your marathon event. By knowing when, what and how much you are going to eat and drink, you can be confident that you have the best possible nutritional preparation. Planning ensures that the food you want is available, whether you. To read more about nutrition during competition click here.
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