Training for any running event requires a good amount of planning. How to master your running technique, how to plan rest days, and how to choose the right strength work-up all need to know. Equally important is planning your nutrition, especially if you’re training for a marathon.
Without adequate protein and glutamine, athletes can feel the effects of reduced metabolism, poor recovery times and increased susceptibility to infections. Girish Bindra, ASICS running coach, says athletes who train hard for competition have greater nutritional needs than sedentary people. Nutrition plays a very important role along with the physical training of endurance athletes. Endurance athletes should consume 1.4 g/kg/day protein. Athletes participating in longer endurance events need more protein than those who run shorter distances. For example, endurance athletes weighing 65 kg will need to consume 91 grams of protein per day to support endurance exercises. “
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Essential micronutrients like iron (found in lentils, beans, and pumpkin seeds) help your blood transport oxygen to your working muscles. So if your diet is lacking in iron and other essential elements including B vitamins, your muscles simply will not have the strength and stamina to perform optimally. Should nutrition plans be planned according to the type and intensity of activity? definitely. While everyone needs essential micronutrients, it is important to understand how much the body is consuming in order to create a nutritional plan.
“Nutrition is different for individuals who work out in the gym than for those who participate in endurance running, cycling, etc. For example, endurance sports require loading carbohydrates before, during and after the event. This is the primary source of energy. Even the state of hydration before The event, during and after it is critical as a significant amount of water is lost through sweating.Rehydration becomes essential for optimal recovery.On the other hand, while weightlifting or resistance training one does not need carbohydrates during and after activity.Here creatine plays a role key in providing energy, while amino acids and protein play an important role in recovery,” explains Pranai Jham, founder and ACSM-certified nutrition consultant at ACTIVeat.
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Jam also cautions that nutrition for endurance athletes depends on several factors such as the type of sport, duration and level of competition for each. Other factors such as the athlete’s age, gender, body weight, muscle mass and fat percentage should also be considered. Bindra adds that most endurance athletes use carbohydrates as a feeding regimen a few days before the event. This is because “carb loading” is known to produce an increase in stored muscle glycogen allowing athletes to extend their training, while also improving long-term performance.
But while racing, too, you have to focus on your nutrition. You don’t want to run out of energy halfway through your run. Fuel every 45-60 minutes on the long run, with about 30-60 grams of carbs (120-140 calories) per hour, like energy gels, and don’t forget to stay hydrated with plenty of fluids and electrolytes. Immediately after your marathon run “Replace depleted muscle glycogen by eating carbohydrate foods like bananas, raisins, granola bars, and energy bars. Many sports drinks provide carbohydrates as well,” says Bindra, adding that protein is also important because it helps with tissue repair, exercise recovery, injury prevention, and function. Immunity, production of oxygen-carrying red blood cells.So your training plan isn’t the only thing you need to look into right now.If you are planning to run a marathon, you need to take your nutrition and hydration requirements seriously.
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