What sort of friends would we be if we were riding with you through this hardcore period of your prepping for the marathon without talking about your diet? Exactly, we thought so. And so you champions, let’s take a brief look into what you should probably be fueling on this period.
You know you need carbs for strength right?
A marathon is an endurance sport, so your fuel needs to burn slower in order to keep you going. Therefore complex carbohydrates digest slowly and keep you enduring, so from breakfast through to other meals of the day, be free to incorporate some complex carbs such as cereal, oatmeal, brown rice, veggies and low fat dairy foods.
Go pro with proteins
Studies show that proteins muscle growth and fat boosts endurance In general a person, who is not training, needs about .8 grams of protein per kilogram of body weight. When training the recommendation goes up to about 1.2 grams of protein per kilogram of body weight. Protein should make up about 15% of total calories per day. So while you consume your chicken and fish and milk and other sources of protein…..you can throw in some avocados and nuts for fat.
Not just what you eat, but when you eat
Timing is a vital factor. What you eat is also functionally tied to when you eat it. Of course this is in view of your training schedule. You can have a light snack or a mini meal an hour or 2 before you go for a run. This allows your body time to digest the food and act as fuel.
Maybe also prep what to eat after the run in order to replenish nutrients and rebuild muscles. Plus….drink water like your life depended on it. Come to think of it…..doesn’t it?
A brief list of easy go-to foods to serve as quick meals or snacks.
- Bananas- As your pre-run snack. High in Potassium
- Avocados- Fiber and healthy fats
- Eggs- High in protein
- Whole wheat pasta- Energizing carbohydrates
More tips coming to you champ. Stay fired up. #RunLagos