Marathon is a vigorous sport. And training for it and the race itself is physically taxing. Therefore, proper nutrition should be followed to prepare the body for conquering 26.2 miles. Discussed below are what the body needs when training for a marathon:
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| Image source: bmovanmarathon.ca |
Carbohydrates
The most important macronutrient required in long-distance running is carbohydrates for it is the body’s primary source of fuel. The recommended amount of carbohydrates is 7 to 10 grams for every kilogram of body weight. However, the type of carbohydrate is also important. To be specific, complex carbohydrates, such as whole grain bread or pasta, brown rice, and low-fat dairy foods, should be consumed.
Protein
Running long distances and periods makes extensive use of the various muscles in the body. To promote growth and repair of the muscles, protein is essential. When training for a marathon, around 1.2 grams of protein per kilogram of body weight is the recommended consumption.
Fats
Marathon is all about endurance. And to help the body improve its endurance, fats are beneficial. Fats slow down the depletion of the muscles, allowing a marathoner to cover more distance when running. The right form of fat, though, should be consumed. Examples of sources of healthy fats are avocado and nuts.
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| Image source: alimentarium.org |
For more tips on training for marathons, follow this Steven Rindner blog.
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