Nutritional strategies of a marathon runner

Although most people are eating enough protein, many could choose better protein sources and optimize how they distribute their protein intake throughout the day. For example, many people eat too much protein for supper, and too little in the morning. Almost everyone can benefit from including some protein at most meals and snacks to help control blood glucose levels and feel full longer.

Nutritional strategies of a marathon runner

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.

Event Schedule

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!

To read more on weight management for marathon runners click here Drink plenty of fluids each day.

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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 requirements Are you meeting your basic nutritional requirements? 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. Why do you need a nutritional plan for marathon training?

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.

11 marathon nutrition and hydration tips -

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: 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. To read more about nutrition during competition click here.Buy Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever on FREE SHIPPING on qualified orders.

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Nutritional strategies of a marathon runner

Marathon Training Diet & Nutrition. A proper diet is an essential part of your marathon training program. It can have a big influence on your marathon race result. This page discusses some key nutritional aspects of marathon training.

Nutrition Tips for New Runners | ACTIVE