Marathon Nutrition Advice When Racing A Half Marathon

As increasingly more people have understood their relevance, marathons are now very common nowadays. Not only have half marathons rose, but the participants have also increased.

Folks participate in the marathons for two reasons: to raise cash for charity or to win money. If you’re going to train for a half marathon shortly, here are a few hydration and nourishment hints which you should contemplate.

If you’ve been taking a balanced diet before, you do not have to change your diet greatly. Of major significance you must raise the number of proteins which you take in your diet.

Many marathoners often make the error of getting vitamin supplements during their training. This is wrong. The best means of going about it is getting the vitamins from whole foods.

Pre-run eating

You should ensure that you’re properly fueled before you participate in a half marathon. To be on the safe side you should eat a light meal (containing all the vital ingredients) of about 250-300 calories.

Pros advocate that you simply should eat 1 to 2 hours before you start running. This is to avoid cramping. Eating also ensures that you have enough energy.

When selecting your diet, you should select something that’s high in carbohydrates but low in fat, fiber, and protein. It is because foods rich in fiber and fats have a tendency to bring about gastrointestinal distress which can make you very uncomfortable during the run.

Some of the exceptional foods that you should take include with peanut butter, a bowl of cold cereal with a cup of milk, a banana and an energy bar.

Post-run eating

You need should replenish your energy as rapidly as possible after you have finished the half marathon. Research has shown the body muscles are usually receptive to stored glucose stores within the first half an hour after exercise; hence, if you should eat soon to reduce muscle stiffness and soreness.

Some of the finest foods to eat are those rich in carbs and protein. Specialists recommend that you simply should eat the foods to 1 gram of protein in the ratio of 3 grams of carbs.

Excellent options which you can go for are nutrition bars like Luna bars and power bars. You can also go for a smoothie made with yogurt and fruit or bagel with peanut butter.

You should highly consider seeking the advice of your physician before you take any food, when running since diet is very important.


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