Nutritional Tips For Marathon: Marathon season is onset, and if you’re one of the many preparing to tackle the marathon this spring, then training plan is probably well in progress. But then one has to think for the fuel powering that plan. In the weeks before the final race, the food one consumes is just as important as the miles one eats up. The nutritional choices are very essential for increasing the energy levels, preventing dehydration and optimizing the recovery time during these crucial weeks and months. For good fitness, good health workout is necessary and for good health workout good fuel is required. In a way “Fitness- health Workout-Fuel” all the three is directly proportional to each other.
Nutritional Tips For Marathon
In this article we will be discussing what one should eat before, during and after a health workout in order to get the optimum results for muscles tuning and for the healing process.
It is a general opinion of all the women that the best way to lose weight is to work out hard and wait until mealtime to eat. But that is a myth, it is very clear to get and maintaining the fitness a combination of regular exercise and eating the right foods at the right times is very necessary.
Whether one eats or don’t eat before exercise, study shows that the body burns the same amount of fat. However, one can actually cause muscle loss if regularly work out on an empty stomach.
The reason to it is very clear, when one is hungry; body goes into survival mode and draws protein from muscles instead of from kidneys and liver, where the body normally gaze for protein. When one arrives to this condition then one lose muscle mass, which can ultimately slow your metabolism and make it harder for one to lose weight. And also, if one exercises on an empty stomach, one is not giving self the fuel. One needs to power self for an intense training session. Eat one of these snacks described below in order to get ready for the next health workout and transform your body into a fat-burning machine.
What to Eat Before Exercise
Dr. Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst said before one exercises, eat carbs, but in limits, not too much.
She recommended for 2.2 pounds of body weight approximately 1 to 4 grams of carbohydrates, if one is planning to exercise for longer than an hour. A medium banana contains 27 grams of total carbohydrates.
Cohen said carbs should be consumed about 1h to 4h before work out.
A review paper was published in the Journal of Nutrition in 2011 which stated that carbohydrate ingestion can improve endurance exercise performance.
The researchers at the University of Sydney in Australia assessed randomized studies on carbohydrate ingestion and endurance exercise. They concluded that carbohydrates can enhance endurance exercise performance in adults.
When one is eating carbohydrate-rich foods that are low in fat and low or moderate in protein, one can make sure to have enough muscle glycogen as fuel for self physical activity. This kind of food includes low-fat granola bars, fig bars, a peanut butter and jelly sandwich, banana, yogurt, pasta or other high-carbohydrate foods.
Not only solid food “Sufficient fluids are also important,” Cohen said. “In general, one can consume 5 to 10 ml of water per kilogram of body weight in the 2 to 4 hours before a health workout.”
Stuart Phillips, professor at McMaster University in Canada and director of the McMaster Center for Nutrition, Exercise, and Health Research said it should be one’s own decision whether to eat breakfast before or after exercise. But the time interval should be followed.
However, Cohen said that one should not make a habit of exercising on an empty stomach. If one has not eaten for a long time, the body is in a fasted state. Normally, body will use glucose for fuel and begin to break down muscle glycogen to deliver the glucose to one’s body for exercise. The muscle glycogen will be depleted sooner during fasting state. Our body will then turn to breaking down fats for the energy it needs this then lead to ketosis, or keto-acid buildup in the blood, which can be harmful to the kidneys over the long term and cause fatigue and dizziness.
One while exercising on an empty stomach may burn fat; it does not appear to be beneficial in the long run. And, if one is tired then one is not able to exercise at full performance, and finally will also not be able to sustain as an effective health workout.
Cohen recommended, eating eggs, cereal and milk, toast with peanut butter, or fruit and yogurt to fuel a morning health workout.
What to Eat During Exercise
One of the most important things to do during exercise is hydrate yourself and if health workout is of 45 minutes or less, fluids in your body would be sufficient. But pursuing for more than 45 min. one needs to hydrate in between.
Depending on the kind of sports and the ease of the individual, a range of foods or beverages one can choose Juices, sports drinks, granola bars, fruit and other high-carbohydrate foods and drinks can be helpful. Even Phillips approved, saying liquids are more easily digested as solid food sits in the stomach and for many people creates discomfort.
What to Eat After Exercise
Cohen said after one finishes exercises; consume protein, such as dairy products, eggs, meat and poultry.
After heavy health workouts, consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for 4 to 6 hours, along with 15 to 25 grams of protein within the first hour after exercise, this will replenish muscle glycogen stores as well as assist muscle protein synthesis.
For point of view, one hardboiled egg contains 6 grams of protein.
When one finishes up with lighter health workouts, a balanced meal should be taken which should include high-quality protein and carbohydrates within 2 to 3 hours. Also drink enough fluids to replace losses.
If one experiences muscle pain after the exercise then certain fruit juices, such as watermelon juice and cherry juice, can reduce muscle soreness after exercise.
Phillips said a post- health workout routine for one should include fluids to rehydrate, carbohydrates to refuel and protein to repair.
Marathon Runners Need “Fluids to Rehydrate”, “Carbohydrates to Refuel” & “Proteins to Repair”