What else could be important to runners than a marathon training diet and more tips on how to train for a marathon. Next to training exercises, it is must-observe program for those who are serious on staying healthy all throughout their running career.
In relation to this, specialists attest that whatever runners take in their bodies while preparing for the race day can greatly affect their performance. Therefore, it is best that they are mindful of eating the right foods that can keep the much-needed nutrients in their bodies.
The top four nutrients that your body will need while performing a rigorous activity like running are carbohydrates, fats, protein and fiber. When making a nutritional plan, their proper amounts must be regarded because they play important roles in a marathon training diet.
Runners benefit from the presence of carbohydrates and fats in their bodies when they are training for a marathon. These two yield more energy per unit of oxygen as they burn while they are running. This allows them to stand long-distance runs without shortness in breath.
Muscle tissues that get damaged during intense workouts are magically repaired by proteins. Proteins make muscle tissues tougher than ever. Fiber is another nutrient that maintains runners in good shape. It is responsible for keeping them healthy and free of heart disease.
Following are the different foods essential to all runners. Read on and learn the benefits that each of them can give to your body.
Water – Water is an indispensable element of a marathon diet. Running procedures make athletes sweat quite profusely. With this, vitamins and minerals are expelled out of their bodies and they easily become dehydrated. Drinking lots of water during after and after runs can keep them hydrated all through out their performances.
Fruits And Vegetables – They are the energizers that makes the body able to train each day because of the enzymes and nutrients they provide.
Fish, Chicken, Lean Pork And Beef – Protein is the key nutrient present in them. Correct servings of these foods can boost an athlete’s endurance level.
Healthy Fats And Oils – Not all fats are to be avoided. Those coming from fruits like avocados can give the extra energy the body needs during strenuous activities. Nuts, flaxseed oil, canola oil, corn oil and egg yolks are other sources of these important elements.
Cereals And Grains – Both of these are ideal providers of complex-carbohydrates that help runners perform at their best while training.
And now, here are the foods that you must avoid if you want to be on top of your running career.
Junk Food And Fast Food – Fast foods contain too much saturated fats and low-quality carbohydrates. Common fast foods are hamburgers, fried chicken and potato fries. Junk foods, on the other hand, contain no nutritional value but are high with transfats. The likes of these are sodas, chips and candies.
Frozen And Packaged Foods – Although they are convenient to prepare and eat, they could be harmful to our health as most of them contain chemical additives and preservatives.
Alcohol, Coffee And Caffeinated Drinks – Intake of these can inhibit the absorption of some nutrients. Thus, your body excretes the much-needed calcium, magnesium, potassium, iron and trace minerals that are essential for your runs.
Keeping a marathon training diet is essential to a runner’s success. Hence, the effort that will be spent on its strict observance is all worth it.