The Health Advocate

 
by Hannah Whittenly, The Health Advocate

 
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The decision to run a marathon requires commitment to training on a variety of levels, including nutritional concerns, physical conditioning and developing your endurance for sustained effort. The nutrition you provide can have a significant effect on all of these areas and should be carefully calibrated for maximum benefit. Here are a few ways to measure whether your meal plans are providing the right elements for your marathon run.

Typical Marathon Runners Diet


Carbohydrates are critical for maintaining energy levels, but make sure the carbs you choose are nutrient dense, to provide extra vitamins, minerals and antioxidants for your body’s activities. including plenty of protein will help build strong muscles and help with muscle recovery during your training. These should include sweet potatoes, white potatoes, whole-grain breads and cereals, as well as enriched pasta. Every individual is different in their nutritional needs, and Plan & Coaching can help you to find the right balance to maximize your performance.

You Avoid Energy Lows During Your Run


Many different factors can affect your level of energy during a run. Sometimes, fatigue can result from too many long runs performed back-to-back. You may find that progressively lengthening your run may result in light fatigue that affects your performance. Your other cross-training efforts may result in fatigue during runs, if you are not allowing sufficient recovery. You may not be providing enough fuel for your body to burn during your runs. Learn to fuel your body properly throughout your run to ensure consistent energy levels.

Muscle Discomfort Is Minimal & Manageable


Mid-run muscle problems can often be traced to inadequate support in running shoes. Delayed onset muscle soreness (DOMS) occurs when new muscles that are weaker develop micro-tears from new activity during training. Your meal plan should provide plenty of protein to provide muscle recovery during and after training runs. Plan 7 Coaching and other nutrition plans can help you achieve the maximum levels of performance, with a minimum of physical resistance.

Your Post-Run Recovery Is Effective & Complete


The period 30 to 45 minutes after your training run is critical to replenishing depleted fluids and nutrients to help your body recover quickly from intense exertion. You should make a habit of having a snack of both carbohydrate and protein after your run to allow fast recovery in this window when your body is most responsive to nutrients for muscle repair.

Each runner has their own strengths and limitations that can be counterbalanced with proper nutrition and physical accommodation. You will hear a variety of tips and tricks that other athletes use for their activities, but you should always follow your own plan to ensure consistent performance in your running program.




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