Marathon Runners Diet Plan: 5 Foods to Eat before Marathon
Is running a marathon on your check-list? Well, a marathon in itself involves a big check-list. Apart from physical and mental training, you’ll also need to get your body enough nutrition to make the distance for the big race. A healthy diet filled with the right nutrients is an essential part of any exercise routine and it’s all the more important for endurance events like marathons or triathlons.
So before you step into your running shoes, make sure to checkout the marathon runners diet plan. To help you out, we’ve rounded up 5 foods we recommend you to eat before running a marathon.
5 Foods to Eat Before Running a Marathon:
- GRAIN POWER: OATMEAL
Oatmeal is high in soluble fiber and complex carbohydrates. What makes oatmeal imperative to runners is its low glycemic index which provides a slow sustained release of energy to keep the runners on their feet. Oats are also known to lower cholesterol levels and increase cardiac health. Oatmeal is a best way to nourish an athlete’s body as it’s a good source of B-complex vitamins, minerals and antioxidants.
- FRUIT PUNCH: BANANA
Nibble on some bananas as they are the best energy boost for both pre and post workout. They are loaded with complex carbohydrates and potassium which are needed for minimizing muscle cramps and improving cardiovascular function. Bananas help maintain low blood sugar, regulate digestion and re-stock your body with lost electrolytes after any sort of physical exertion.
- CAFFEINE BOOST: COFFEE
Get that cup of coffee. Coffee reduces the effects of fatigue in runners. A cup of coffee is a best for post exercise recovery. Numerous studies show that caffeine in coffee increases endurance and strength in athletes. It promotes the use of fat for energy and spares muscle glycogen. And to clear the myth, caffeine in moderate amounts doesn’t lead to dehydration.
- PROTEIN PACK: QUINOA
Quinoa is gluten free and contains nine essential amino acids critical to the functioning of the human body. For many centuries, this ancient grain was fed to warriors to increase their strength and endurance. This super food is also a source of manganese, magnesium, iron, zinc, potassium and calcium.
- ENERGIZE WITH NUTS AND DRY FRUITS
Dry fruits contain concentrated nutrients which make you feel full and energized for a long time. Nuts like walnuts and almonds are a good source of vegetarian proteins. They are rich in fiber, B vitamins and antioxidants, such as vitamin E. They also contain the good omega 3 which lowers cholesterol and keeps the heart healthy.
Running a marathon is an extraordinary feat preceded by extraordinary amount of effort. Make sure to get your body all braced up for the big day and also ensure that you are strong enough to handle the after-effects of the long run. Follow the marathon runners diet plan by having these 5 recommended foods for marathon and you will feel strong enough to complete the marathon.