Hydration during marathon
Nutrition is very important for everybody who practices sports but the most important for runners who train for marathon. Running on long distances and for a long period of time is not only exhausting but it leaves your body without necessary resources for the overall health. Here are some new nutrition tips for runners to fuel their training for the best performance and help them cross the finish line.Chocolate is a must-have
According to a new study, low-fat chocolate milk is as effective as Gatorade is speeding recovery after running. So, go for chocolate smoothies, milkshakes or bars.
Carbs must be on the first place
Runners shouldn’t be on weight-loss diet so they have no reason to give up eating carbs-rich foods. Besides, carbs are a good source of energy and a runner’s diet should always be based on carbs. In fact, runners’ diet must be 60% carbs, 20% lean proteins and 20% fat. For that reason, their snacks should be based on carbs.
For instance, if you need a boost before starting your running, eat two handfuls of whole-grain cereals or two slices of toast with peanut butter and banana. If you’re done running and you feel tired like there’s no life inside you, wait for 30 minutes and then have a combo of carbs and proteins (80% carbs and 20% proteins). If you run for marathon, include in your daily diet gels, grin bars and jelly beans. However, keep in mind that carbs have many calories so you shouldn’t overeat them unless you run longer and burn those calories out.
No running without H2O
Never start your training for a marathon without having water supply on you. You have to drink 20 ounces of water two hours before running, 10 ounces 10 minutes before starting running and then drink 8 ounces of water every 15 minutes to keep your body hydrated. Through sweat you lose fluids, sugar, vitamins and minerals so when you’re running for more than an hour, you should drink only special water made for sportsmen that can give you the electrolytes and the crabs you need to stay fueled. After you finished your running, drink 25 ounces of water for each pound lost during training.
Drinking water is very important after the training is done, whereas many people don’t give enough credits to that. Your body needs to be re-energized and refreshed in order to continue with the regular functions and metabolism. If you don’t replenish your body with water after the training, your muscles, as well as the rest of the body, will suffer and that will result also in a lot slower muscle regeneration and building process.
Tip for those who don’t like to train and drink
However, if you don’t like to carry a bottle of water with you while training, you can have two cups of chicken-noodle soup before starting running. This breakthrough finding in nutrition research proves that you’ll have better hydration and electrolytes levels after running even if you’re running in the heat.