health tips how to eat healthy food for marathon running marathi news

health tips: Do you want to run a marathon and most importantly win the marathon? The experience of running a marathon can be very rewarding, but it’s also important to work harder than run. A healthy diet is an important factor in planning how to participate in marathon training in the weeks leading up to the marathon.

From diet to focus on race-day nutrition, Dr. Irfan Sheikh tells you everything you need to know about preparing for the 42km race.

After you have made the decision to run in a marathon, it is important to plan your training for running as well as proper nutrition. Nutrition is a very important factor in preparation and can have a favorable effect on physical capacity for training.

These things are important during marathon training

breakfast: Eggs, whole wheat toast, half an avocado and a banana

breakfast: Apples with Peanut Butter

Lunch: Quinoa with Black Beans, Chicken, Mixed Vegetables, Salsa, and Cheese

Pre-Run Snack: Greek Yogurt with Berries and Low-Fat Granola

Post-Run Dinner: Salmon, Brown Rice, Broccoli with Butter

Bedtime Snack: milk, whole grains and berries

If you are a vegetarian, you can include curd, flaxseed, paneer, pulses, legumes, soy milk, avocado, sweet corn, beans, peas, oats and nuts in your diet plan to meet the protein requirements of the body.
You can adopt nutritional supplements like Ensure HMB as part of your healthy lifestyle to help bridge any gaps and ensure complete nutrition. It can strengthen bones and muscles to help you stay strong and active while preparing for a marathon. It is also important to consult a doctor before making any changes to your diet and routine to ensure that the plan goes smoothly.

Making unhealthy dietary choices or trying to make unrealistic changes to your routine can negatively affect your performance. To avoid this, plan race-day well in advance. Try to plan the essentials a few days in advance so that you do not forget the essentials. Lastly, focus on hydration, fast-acting carbohydrates, and enough calories to help you run 42 km in one go.
Facilitating post-training and a strong nutrition plan on training and race day will help achieve marathon goals this year and in the future.

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