ARE THERE ANY FOODS THAT WILL MAKE YOU RUN FASTER? TOP NUTRITION ADVICE FOR MARATHONS

ARE THERE ANY FOODS THAT WILL MAKE YOU RUN FASTER? TOP NUTRITION ADVICE FOR MARATHONS

 

It's the right training and preparation that brings you to the finish line in a marathon. Diet is a crucial part of your training program. But it's about a lot more than what you eat before and after your run. During the marathon, the appropriate snacks and fluids might help you run faster and perform better. If you start looking at your marathon nutrition weeks before the big day, you'll get the best results.

A BREAKDOWN OF MACRONUTRIENTS FOR RUNNERS

• If you're a long-distance runner, you should learn to enjoy carbohydrates. They are the most important macronutrient, accounting for 60-65 percent of your total caloric intake. Carbohydrates are the primary source of energy for your muscles. They're stored as glycogen in your liver and used when you need a quick burst of energy later. Keeping carbs as a mainstay in your diet can help you maintain (and improve) your performance and attain that time goal you've set for yourself. (1) 6 to 10 g of carbs per kilo of body weight is enough to maintain your glycogen stores full, depending on the intensity of your workouts. Of course, everyone's requirements differ. Carbohydrates also help your body recover after a workout. 2) Carbohydrates also aid in the recovery of your body after an exercise. Complex carbohydrates such as quinoa, sweet potatoes, whole grains, vegetables, and legumes should be prioritized.
• Muscle is made up of proteins, which are the building blocks of the body. It is suggested that you consume 1-1.5 g/kg of body weight, depending on the intensity of your workouts. If you focus on strength training rather than running, you'll require more of this macronutrient than endurance athletes. Protein can be found in both animal and plant-based diets (meat, fish, eggs, milk, and dairy products) (soy and soy products, legumes, nuts, seitan, grain products). If you choose to eat a vegan diet, you can meet all of your protein requirements. The emphasis should be on eating a wide range of foods, including plenty of fresh fruits and vegetables.
• Fat is an extremely significant source of energy and a necessary component of your body! First and foremost, it protects your organs, insulates your body (keeping you warm), and is required for the absorption of fat-soluble vitamins (A, D, E and K). 9 calories are included in one gram of fat. This is more than double the amount of protein and carbohydrates. What amount of fat do you require? Fats should account for 30-35 percent of your daily caloric intake. Where can you get good fats? Avocados, salmon, vegetable oils, nuts, and seeds are all good sources of omega-3 fatty acids (like flax and chia). These fats supply you with a lot of energy to help you train for a marathon.

THE MOST IMPORTANT THING IS TO PREPARE.

TRAINING IS NOT THE ONLY THING TO CONSIDER IN THE LAST WEEKS BEFORE A MARATHON. IF YOU EAT THE RIGHT MARATHON NUTRITION, YOU CAN RUN FASTER. LEARN ABOUT THE RACE'S SETUP BEFORE IT BEGINS: HOW MANY AID STATIONS WILL THERE BE ALONG THE ROUTE? DO NOT EAT OR DRINK ANYTHING NEW ON RACE DAY; ONLY CONSUME FOODS AND BEVERAGES THAT YOU HAVE HAD DURING TRAINING. EXPERIMENT WITH VARIOUS POSSIBILITIES IN THE WEEKS LEADING UP TO THE MARATHON.

Are you feeling uncertain?

A sports nutrition dietician can answer any questions you have and get you started on the right track with marathon nutrition.

THE FINAL COUNTDOWN

CARB LOADING

Because the marathon will last longer than 90 minutes, it's a good idea to raise your carb consumption in the days preceding up to it. Carb loading aims to replenish your glycogen stores.

That does not, however, imply that you should consume too many carbohydrates. To boost the quantity of glycogen in your muscles, gradually increase your carbohydrate intake in the week leading up to the marathon. Do you suffer from intestinal issues? While fiber is essential for athletes, keep your fiber intake to a bare minimum right before and on race day.

HYDRATION

Make sure you're fully hydrated before the race. Begin tracking your fluid intake 24 hours before to the event.

RACE DAY MARATHON PREPARATION

Breakfast 3-4 hours before a run: 

You'll need a quick-to-digest breakfast to get you ready for the race. Foods heavy in fat and fiber should be avoided. These foods will sit in your stomach for an extended period of time, giving you a bad feeling while running. And, if you need an extra boost, a cup of black coffee can do the trick.

Breakfast suggestions:

a slice of white bread with jam and a dollop of plain yogurt

Bircher muesli with banana (soak oats overnight in low-fat cow, soy, or oat milk).

(Not the sugary type!) cereal accompanied by milk

berries in porridge

Before the marathon, remember to drink plenty of water.

1 hour before, have a snack:

Go ahead and take a modest snack before your run if you're used to doing so. Remember, how you feel and how you performed on your training runs are the most important factors.

Snack options include:

banana

bar of cereal

Drink from your water bottle on a regular basis.

During your run, remember to:

During your race, two things must be kept in mind: carbohydrates and hydration. It's crucial to get the correct balance of both.

CARBOHYDRATES

For lengthy endurance activities, 30 to 60 grams of carbohydrate per hour is advised. (3) For races lasting more than 2.5 hours, this dosage rises to 90 g of carbs every hour.

Carbohydrate-rich foods include the following:

Banana is a fruit (approx. 30 g)

Gel of energy (approx. 25 g)

Bar of energy (20 to 40 g)

FLUID LEVEL

Sweating heavily during long runs causes runners to lose a lot of fluid and electrolytes (especially sodium and potassium). These fluids must be replenished. Weighing yourself before and after your marathon training is the only method to determine how much fluid you've dropped. To get an idea of how much to drink on race day, try it out.

Per hour of effort, drink 600 to 1200 mL of fluid.

(4) Your preferred beverage should be high in carbohydrates, salt, and potassium. Isotonic drinks can provide you with a lot of energy during your run. It's isotonic, which means it has the same osmotic pressure as blood plasma and can be absorbed quickly. This is an excellent way to replace lost fluids and electrolytes during a long run. You can even brew your own marathon sports drink at home!

IMMEDIATELY AFTER THE MARATHON

To replenish your glycogen levels, some experts recommend consuming 1 to 1.2 grams of carbs per kilogram of body weight in the first few hours following the race. This is only important if you have another race in the next 8 to 10 hours. Isn't that most likely not the case? After your marathon, don't stress too much about what you eat. Celebrate your accomplishment; you've just completed a marathon and should be pleased with yourself.

TAKEAWAY

Your marathon nutrition needs to be well-thought-out. It's critical to choose the correct drinks and foods before and throughout your race to help you run faster and perform at your best.