Have you resolved to be a fit you this new year, then the right time to start is now. With the year's biggest race just two three two days away, here are a few things you must keep in mind Nutritionist Kanchan Patwardhan suggests a few diet tips for the marathoners.
Carbohydrates: The preferred source of energy
Carbohydrate is very important macronutrient for marathon runner because carbs converted in to glycogen and stored in liver and muscles; and our body uses that glycogen while running. That's why enough carbohydrate intake is essential and also depends on how many miles you are running in a day. Suppose if you are running just 40-50 min / day you should consume 3-5 gm / kg body weight is required. If you are running for 120 minutes or longer, consume 8-10 gms carbs / kg body weight. It should be come from whole grain cereals, nutritionally dance fruits, rasins, dates, dry figs, potatoes, sweet potatoes, beet roots and other vegetables etc
Carbohydrates: The preferred source of energy
Carbohydrate is very important macronutrient for marathon runner because carbs converted in to glycogen and stored in liver and muscles; and our body uses that glycogen while running. That's why enough carbohydrate intake is essential and also depends on how many miles you are running in a day. Suppose if you are running just 40-50 min / day you should consume 3-5 gm / kg body weight is required. If you are running for 120 minutes or longer, consume 8-10 gms carbs / kg body weight. It should be come from whole grain cereals, nutritionally dance fruits, rasins, dates, dry figs, potatoes, sweet potatoes, beet roots and other vegetables etc
How to include proteins and fats
Carbohydrates are essential for energy, in the same way proteins are equally important to keep body's core muscles strong. While running and other workout sessions sometimes our muscles gets heart and it becomes weak, proteins helps in repair and rebuild muscles. So during marathon training one must take enough proteins every day for runners 1 gms / kg body weight proteins are essential. The same way fat are equally important. It gives energy for long run. Essential fatty acids and proteins keep joints lubricating and healthy. Your proteins and fat should come from eggs, fish, chicken, sprouts milk , cheese, curd, walnuts, almonds, peas, pulses, beans etc. these are not only good source of proteins but also good source of vitamins and minerals also such of vitamin E, C and B
Consumption of Vitamin E and B will avoid cramps in your body. Must include all colors of fruits and vegetables in the diet to obtain enough vitamins and antioxidants. Which helps in not only in boosting immunity as well as fighting with free radicals also.
Electrolyte balance is the major requirement of our body. One must have lime juice, kokum juice, coconut water, orange juice, pomegranate juice, and carrot and beet root juice in order to balance the electrolyte levels instead of energy drinks. We must keep in mind to not add excessive sugar to these juices which will create stomach aches while your workout sessions.
One must drink enough water to prevent dehydration
Source : TOI
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