Nutrition is the fuel to run your body. Running marathon’s are very stressful to the body. Every runner should understand the importance of nutrition for marathon training. That is why all runners have to look after their diet for marathon training. So, what’s the most important food? Its “CARBS aka carbohydrates”. carbohydrates contain glycogen and also a protein that assist with muscle recovery. As a runner, carbohydrates are like your best friend for recovery and keep your muscles in shape. You can mix it up by doing basketball training exercises to train different muscle groups.
During a while when you start to feel tired, this shows your body glycogen levels are depleting. These shows that the fuel to power your muscles is dropping and it needs to be replenished. Marathons basically challenge our metabolism rate. Pacing is used to conserve glycogen levels. This is a topic for another day.
What are the Essential Diet for Marathon Training
We as runners must first increase our quality of the food so that our body. The food is processed and becomes fuel for the body. This is another weight management method that runners need to know and control before a marathon. Runners should focus on high-quality vegetables that are less calorie dense. The high-quality food types that are available in the market are whole grains, fish, vegetables and lean meats. Carbohydrates that can help with training are bananas, spaghetti, potatoes, yam, beans, apples, and raisin.
Is Protein an Important Nutrition for Marathon Training?
Protein is a nutrition that is vital to a runner’s well-being. Protein plays an important role in enzyme production, cell repair, and blood clotting. It’s consists of 20 over amino acids. There are 11 non-essential amino acids that your body can’t make using other amino acids. There are 9 essential amino acids that are absorbed through food. The body is unable to create this 9 essential amino acids.
Consumption of protein is important to assist with muscle recovery during training. Some important foods are lean beef, fish, eggs, chicken, cheese, yogurt, nuts and soy products. Egg whites and soy are a good source of protein supplements.
How much protein does the body need to function? The current recommended daily allowance (RDA) is 0.36 grams/lb for all adults. According to the World Health Organization, humans only need 10 percent of the total intact daily for protein. There is a certain limit only the body can process the protein intake. As a long-distance athlete, we will need to consume more than the average person that is on the street. Having a killer back workout will prevent the runners from injury. The protein repairs muscles fibers that have been damaged during training.
Are Protein Shakes Effective?
The trend to consume protein shakes has been on the rise. This is due to the consumption increase by the sports enthusiast. These adoptions are thanks to the heavy promotion by marketers and also adoption by famous people within the industry. The best type of protein shake to consume are whey protein.
Before consumption of any protein shakes. It’s best to research the brand and product to ensure that it’s legit and certified. There are a lot of scam companies that are in the market. The scam companies that has taken advantage of the hype to make profits. Beware that consuming fake items will affect your health as well.
Remember, you do not need to consume protein excessively for recovery. You would need to find an amount that is just right for your body. It is highly important that the runner knows what works for them. The best way is to consume the recommended dosage from experts. You can do minor tweaking from there to do testing on what’s good for you.
We hope that this article of the importance of nutrition for marathon training has helped you. Remember, the diet for marathon training that you undertake will severely affect your performance during a run. As a side note, if you add on conditioning drills for basketball it can help workout the legs muscles that you don’t normally use.
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