Running a marathon is no easy feat, it takes dedication, hard work and following healthy eating habits that will allow your body to produce and sustain energy. Experts also suggest, if possible, people in training should work with a doctor and nutritionist in order to make sure they are getting in regular check ups and blood work testing. However, for those who are not able to, or do not have the time, below is a list of foods that could increase your performance while training.
1. Choose the Right Crabs
“Carbo loading” is a common term that is thrown out there by all marathoners in training, but the old school staples such as bread, bagels and pasta is a thing of the past. Nutritionist suggest that people should focus more on feaster to digest foods such as sweet patatoes, brown rice and quinoa.
2. High Quality Fats
Choosing high quality fats such as avocados, olive oil and coconut cooking oil is a great way to digest properly. Too much fat is dangerous because it slowed down the digestion process, which in turn decreases energy levels.
Staying hydrated is extremely important. As you sweat, your body loses water and most importantly, electrolytes. Electrolytes are cell properties that allow the cell, and eventually the body, to retain water during your workouts. A very easy way to repair this would be by consuming sports drinks that restore these missing properties.
4. Protein and Power Snacking
Choose the right kind of protein that wont slow you down, and will hold you up the longest. Foods such as egg whites, fish and chicken breast are easiest to digest and will give you the most energy. Power meals and snacks are also important to keep your energy levels high- keep in mind the power ratio: 55-60% carbohydrates, 25-30% protein, and 10-20% fat.
Training for a marathon takes hard and consistent work. Keep in mind the tips mentioned above, and enlist a friend or fellow marathoner in training to boost your morale and give you the extra push you need in order to train as best you can.