A crucial aspect oftraining for a marathon is eating healthy food. Runners need good diet programs to nourish their muscles, joints,bones and enhance their endurance and energy levels. Athletes doing high-intensity activities need disciplined food habits, including a perfect balance of carbs, proteins, and hydration. Read on to learn more about a healthy meal plan for long-distance runners.
Balanced diet
A runner’s diet needs tobe balanced with appropriate amounts of fats, proteins and carbohydrates. Professional runners track the macros of the meals they take throughout the day. This maximises their performance on the tracks.
Proteins and fats
Proteins form thebuilding blocks of muscles. Running causes muscle strains. It also causes minortears in the muscle fibres. So, a post-workout protein-rich diet can repair and rejuvenate the muscles. Athletes should consume at least 1 gram of protein per kilogram of their body weight.
Healthy fats shouldcomprise approximately 25% of an athlete’s diet. Soybean oil, olive oil, canolaoil, avocados, nuts, and fatty fish like salmon and trout are rich in healthy fats. Junk food must be strictly prohibited.
Carbohydrates
Carbohydrates are theprimary source of energy. Therefore, complex carbs should constitute at least50% of a runner’s diet. The digestive enzymes slowly break down complex carbs to ensure a steady flow of energy. So, you can eat any food item that is light and rich in complex carbs. Foodsrich in carbohydrates include starchy vegetables, fruits, and whole grains.
Simple carbs break downfaster and offer an instant spike of energy, but the energy level crashes veryfast, leading to complications like blood pressure fluctuations and fatigue. It is therefore not an ideal source of energy for runners. Candy, sugar and soft drinks are some sources of simple carbohydrates.
Hydration
When we think ofnutrition, we think of food. But water and other liquids are essential forathletes. Doctors generally speak about the “8 litres a day” rule, but your water intake should be based on your body’s thirst mechanism. If you are from a hot and humid location, you will need more water to stay adequately hydrated.
As you run, the bodysweats and loses water. This needs to be replenished in small quantities duringthe run, especially for long-distance runners. 80% of water intake happens from fluids, but 20% comes through starch, fruits, and vegetables.
What to eat before and after the race?
Before the race
Long-distance runnersshould do “carb-loading” a few days before the race. The muscles store thecarbs as glycogen. It acts as a source of energy. You can have oats as your breakfast before your race.
After the race
The body uses up a largeamount of energy during the race. It needs to be refuelled with healthy food items. Runners should eata healthy meal containing all the essential nutrients 30 minutes after marathon. You can also take electrolyte-rich fluids after your race.
Conclusion
Consider your physical state and goals beforeplanning your diet chart. If you have a nutrient deficiency, try to includemore food items rich in that particular nutrient. Also, ensure that your hydration level is optimal before training. Take a balanced diet and stay healthy.
