The Ultimate Nutrition Plan For Marathon Runners

The Ultimate Nutrition Plan for Marathon Runners

Keeping a log of various runs, recording the progress periodically, strengthening the lower limbs and training for more oxygen uptake shouldn¡¯t be the only limiting factors to be looked at. Eating right is as important as the run itself for the runners. One needs a different balance of nutrients at every stage of the training plan and the final event. You are what you eat, holds very true for the marathon runners. And to achieve this, one needs to first comprehend his training level. ?Some may just be beginning to start their training; some would be in the midst of their long run training days, some close to the event. What you eat is important, but when you eat and how much you eat is even more important.?

So, it¡¯s imperative to understand what fuelling one needs at different times.

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The Ultimate Nutrition Plan for Marathon Runners

Carbohydrates-the most preferred source of energy in the body. This macronutrient plays a key role in the nutrition of a runner. Carbohydrates are stored in the liver and muscle in a concentrated form as glycogen. Stored muscle glycogen is used while running, suggesting we need to monitor the amount of carbohydrates very closely. The easiest way to assess your carbs intake is to first analyse the duration of the run. How far are you going to run that day? A 30-45 minutes run with a good intensity will need 3-4 gms/kg of body weight. A run more than 120 minutes would need to be fuelled with 6-8 gms/kg of body weight.?

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The Ultimate Nutrition Plan for Marathon Runners

Carbs release energy by a sugar spike in the blood. Depending on this spike of sugar release is what suggests the kind of carbs one needs to ingest before or after a run. Thus, apart from assessing the amount, assessing the type of carbohydrates at various stages of the training is also of prime importance. Imagine a pool of water; if u drop some ink forcefully into it, the pool will turn blue in seconds.?

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The Ultimate Nutrition Plan for Marathon Runners

Simple carbs are the ones that release glucose in a short span of time. ?Fruits, juices, white rice, refined wheat flour, wheat pasta are some of the carbs that push sugar spontaneously in your blood, just like the pool of water that turns blue very fast. These kinds of carbs are best eaten after the long runs when muscle and liver glycogen are exhausted. Even before a long run, when one is short of time, it¡¯s advisable to fuel your energy tanks with quick released carb sugars. Imagine the pool of water again and this time the ink is released drop by drop, the result will be the pool yet turns blue but slowly and gradually, not at a fast pace as before.?

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The Ultimate Nutrition Plan for Marathon Runners

This suggests that all carbs eventually do release sugar and give energy but the time taken to release is different. These carbs are complex carbs, whole wheat flour, oats, whole wheat pasta, brown rice or long grain white rice, rye, mower, potatoes and sweet potatoes are some few examples. These carbs are best eaten pre-run on the long run days, a week before the run to load good glycogen stores in the muscle. They are definitely not the right choice after a workout, since, after a workout one needs quick energy and the accumulation of lactic acid makes the digestive weaker to digest complex carbs.

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The Ultimate Nutrition Plan for Marathon Runners

Protein- The core building blocks of trillions of cells and tissues in the human body. Runners need 50 percent more proteins than the sedentary population, as there is a lot of wear and tear in the muscle tissue. ?The exact amount of protein an athlete would need is again dependent on different factors, his intensity, the duration of the runs, and the ability of the body to digest it. Proteins take longer to digest. Thus, it¡¯s important to recognise which protein is agreeable by your gut.?

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The Ultimate Nutrition Plan for Marathon Runners

Many people can¡¯t digest egg albumin, or some have trouble with soya. This can interfere with your run. So, you need to do your homework before the runs. You need to observe closely what food sources of protein agree with you. ?Proteins, like carbs also need to be consumed after bearing in mind their bioavailability. How soon is the protein absorbed or how slowly it releases nitrogen in the muscle tissue is what determines it¡¯s time of intake. Before a run, it¡¯s best to have slow released proteins like dairy but again not something like cheese because the fat in cheese can inhibit its digestion and hinder in the progress of your run.?

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The Ultimate Nutrition Plan for Marathon Runners

Homemade cottage cheese or paneer made from cow¡¯s milk would be a wiser choice since the absorption is much easier. ?Eggs, nuts, seeds, lentils and beans, meats are good sources of protein. What time of the day to have these is a matter of understanding one ought to have according to their specific needs?

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The Ultimate Nutrition Plan for Marathon Runners

Fluids-running involves a lot of water lost through sweat. This necessitates the need to hydrate at all times. It¡¯s essential to understand that one must not wait to feel thirsty. Thirst is the last signal of dehydration. By the time one feels thirsty, body has already lost more than 2% of water. Less water is fewer electrolytes in the body. Salt helps to retain more water in the tissues and blood, thus helping against dehydration. Dehydrated muscle will accumulate more lactic acid and hence lead to cramps. Thus, it¡¯s important to stay hydrated at all times. Energy drinks and sports drinks help during the event and can aid in the right hydration. But one needs to be careful about the composition of carbs in these drinks, as too much of carbs can interfere with the digestive system and instead backfire.

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