What Should I Eat If I Am Training For A Race?
If you are training for a marathon, it is essential that you are giving your body the fuel it needs. First, you need to make sure that you are getting overall good nutrition, with a balance of vitamins and minerals.
This can be hard to know for sure, so tracking your food is a good idea. There are plenty of diet and fitness apps that can help you figure this out. Simply enter each day's meals and snacks, and it will give you a report that lets you know how many calories, nutrients, fats, proteins, etc. you are consuming.
Load Up On Good Carbs
Complex carbohydrates will deliver the energy you need to train. Make sure you are loading up on quality carbs like fresh and dried fruit, brown rice and whole grains. You also need to make sure you are eating often enough. You should eat every three to four hours during training.
You Need Protein
Runners who are training for a marathon should be consuming just as much protein as a body builder. This works out to be one gram of protein for every kilogram of body weight.
What Should I Eat The Day Of A Run?
In the morning before a race, you should eat between 300 and 500 calories. You may want to experiment with these numbers. Eat some toast and fruit, or some oatmeal.
During the race, you will want to keep up your energy with some quick fuel. It doesn't have to be fancy; many runners will go for dried fruit, sugar cookies, goo or a similar food. If you go with one of these sugary snacks, make sure you don't add a sports drink as this will lead to too much sugar consumption.
It is also important to eat after a run, within 30 minutes or so. It doesn't need to be a big meal, just a snack will do, but make sure that protein is part of that snack. Your body needs it to repair and rebuild. Some ideas are yogurt, chocolate milk or a smoothie.
If you are longing for a more fit body, the kind that could train for a marathon, or at least fit back into your jeans, a personal trainer can help. Ralph Roberts has helped many people achieve their fitness goals with personalized workouts, nutritional counseling and lots of support and encouragement. You can find Ralph at the Downtown Athletic Club in Amarillo.