But try to eat a real meal within two hours while your body is still working to recover itself. Many runners are concerned that they are not drinking enough water. The best tip for staying hydrated during a run? Drink when you are thirsty. You can carry a regular-size water bottle in one hand when you run or you can plan a route around a few water fountains.
Concerned you are not drinking enough? Check your sweat rate. Weigh yourself before and after a long run and calculate the difference to determine how much weight you lost in fluid. Then, make sure to take in that many ounces of fluids during the next run. As the weather changes, so too does your sweat rate, so adjust your fluids appropriately as the weather gets hotter or cooler. You can drink too much. As a result, water levels rise in the bloodstream and sodium levels, diluted, fall.
Osmosis then draws water from the blood into the surrounding cells of the body to equalize sodium levels there, and those cells begin to swell like water balloons.
If this process occurs in the brain, it can be lethal. Drinking excessive amounts of fluid will not prevent you from cramping or prevent heat-related illnesses — those ailments generally stem from simply pushing yourself too hard. Fact: Running is not an ideal weight-loss strategy.
In fact, weight gain is common for people who have just started to run. Running will cause your body to release hormones that will increase your appetite because your body is craving fuel. If you are concerned about weight gain, or are trying to lose weight by running, keep an eye on your scale. If you see your weight tipping higher, keep track of the calories you are eating in comparison to those you burn during your runs.
Stick with three meals filled with protein and carbohydrates spaced throughout the day. If you find yourself hungry between meals, have small, nutritious snacks on hand to stave off cravings — some chocolate-covered nuts, an apple or a few carrots. Fact: Carb-loading — eating a meal heavy in pasta and bread — is so engrained in running culture that a lot of races will organize pasta dinners the night before the big event.
Carb-loading is based on a reasonable assumption: carbs provide power, and you need power during a race. However, eating too many carbs will cause weight gain because when muscles pack in glycogen, they also add water — and therefore weight, giving you more to carry around on your race. The scientifically proven way to use carbs to help your performance is to eat a lot of them a full day before a race.
Carbs eaten days earlier or for breakfast before a race do not seem to impact performance. Fact: Recently, serious runners have begun to try fueling with a low-carb and high-fat diet. This approach forces the body to use fat as its fuel source instead of glycogen which is the fuel created from carbs.
We have more fat stores in our body than glycogen, so the theory goes that with this diet you can run further without needing to restore your fuel supply.
This eating plan caught on first with the ultramarathon community and is trickling down to shorter races. One study of serious athletes showed that exercising strenuously in the afternoon, depriving yourself of carbohydrates afterward, training gently the next morning and then swallowing a mound of pancakes might be a useful way to improve endurance and performance.
But there is scant science showing that this type of diet enhances performance in the average athlete. Fact: Scott Jurek, who has won the Spartathlon, Hardrock , Badwater and Western States and once held the Appalachian Trail thru-hike record, is a vegan ultrarunner, so it certainly can be done. It takes planning and food know-how to be sure you are getting enough vitamins and minerals to perform well.
You need to eat the whole thing. So you need to have more. To replace the protein in three ounces of chicken, for example, you should eat one and a third cups of black beans or one and a half cups of chickpeas. The other concern for vegan and vegetarian athletes is the consumption of vitamin B12, which is found in animal products. Nieman , a professor of health and exercise science at Appalachian State University. Another potential problem: iron. Make sure you incorporate soy, nuts, seeds, legumes and to increase your intake of protein.
Fortified cereals and soy milk can also contain protein, B12 and iron. Fact: If goos, gels and sports drinks turn your stomach, you prefer less-processed products or even if you just want to save money, you can make your own fuel. Developing and executing a strategy for ingesting fluids and energy during the marathon is a crucial step towards success on race day. Developing a race fueling strategy takes practice and intelligent planning.
Start drinking fluids early. Furthermore, as I discussed in my article on preparing your body for the marathon , the more distressed your body becomes, the more difficult it is for your digestive system to process all the fluids and energy you take in. Begin by taking fluids at the first aid station available.
Usually the first station comes right around the 5k mark. I suggest ingesting an electrolyte drink with sugar so you can keep your fuel levels topped off. You should aim to take in oz of fluid every 2 to 3 miles. So, take a look at the race website of the marathon your running and plot out where each aid station is.
This will usually occur between 5k and 10k depending on how fast you are running. To avoid this, make a race-day plan ahead of time. Try packing everything you need a few days before so you don't forget anything important. Lastly, focus on hydration, fast-acting carbs and getting enough calories to support running Following a solid nutrition plan while training and on race day will help make training easier — allowing you to achieve all your marathon goals this year as well as in the future.
For more tips on developing the best meal plan for you, a registered dietitian can help. This story was originally published on November 19, It was updated on June 28, Please be aware that the website you have requested is intended for the residents of a particular country or region, as noted on that site.
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Nutrition, Health and Wellness June 28, A Healthy Diet for Marathoners Marathon runners spend hours on their feet doing the same continuous activity. Leveraging Macronutrients for Marathon Training The macronutrients carbohydrates, proteins and fats are all potential sources of energy for the body, but the body prefers to rely on carbohydrates and fats. The body can only store around 2, kcals of glycogen and after a few hours of running, your fuel tank warning light will flicker on unless you frequently top up your carb stores.
High GI carbohydrate foods are best during a run as they release energy quickly. Choose specially designed sport gels and isotonic drinks, or try bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans. Fuel every minutes during a long run, with around grams of carbohydrate calories per hour e.
You have a window of around 30 mins when the body is primed to replenish its carbohydrate stores and soak upmuscle-repairing protein after a run. Chocolate milk is a good mix of protein and carbs, or whizz up a smoothie with lots of fruit. Drink plenty of fluids too to replace water and electrolytes lost through sweat. Looking for some inspiration? Get recipes and training tips from our marathon meal plans. Will you be racing in a marathon this year?
Katie Hiscock is a fitness writer with diplomas in personal training and sports massage therapy.
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