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Title : What should I eat when training for a marathon?
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What should I eat when training for a marathon?

marathon racing season has begun. Congratulations if I signed up for 26 miles or 42 kilometers of beautiful self-induced torture. But assuming that it is a solid runner, you know better why they are doing this. Never forget that the reason when training for a marathon.

Not only willpower and training is needed to catapult over the finish line. Half marathon battle waged in the kitchen.

Nutrition is a key factor for victory. So what should I eat when training for a marathon?

Carbohydrates vs. fat metabolism

The average runner will burn about 2,700 calories during a marathon race in 4 hours. The exact number, of course, depends on factors such as weight, sex and age.

Now we all know carbohydrates are the preferred source energy as fuel. That's why we started running in the first place, right? unlimited indulgence in pasta, noodles, bread & Co ...

Suppose we have done everything right and on the morning of race our glycogen (energy from carbohydrates) are 100% full. In that case, we are ready to shoot about 2,000 calories from carbohydrates.

Now if you are good at math will detect that you are at least 700 calories short to finish his career in grace. Science says that even glycogen stores only last up to 90 minutes while doing distance running low intensity.

However, do not worry for the moment. The good news is that your body also uses fatty acids as fuel, which - thin or not - everyone carries a whooping amount of 20,000 calories. Impressive, right? What should I eat when training for a marathon case solved!

Not so fast my friend. Fatty acid burning as fuel is highly inconvenient for your body. And if you have not trained your body to use fatty acids as fuel, your body will definitely not start recording during a marathon race high intensity. At least not in the range that would like to do so. And when glycogen stores are empty you will experience the beauty of hitting the wall. The game is over - .., even if you have additional fatty acids to burn

So a secret to a good end of a marathon is the preservation of glycogen and improving the relationship the body using fatty acids instead of glycogen as fuel

Running a faster marathon on a low carb diet?

As a matter of fact, increasingly professional brokers are experimenting with low-carbohydrate diets to turn the furnace burning fatty acids.

therefore limit concentrated sources of carbohydrates like bread, pasta, rice, potatoes, etc., during their training and sometimes even no carb-out training runs in the morning with stomach empty.

However, refueling with high quality protein, such as Greek yogurt, whey protein cold pressed, Quark and healthy fats such as fish oil, chia seeds, hemp hearts, avocado coconut oil is crucial to make this routine for success. . A shake high recovery in antioxidants and minerals just after training is also recommended

These are some of the example meals:

Breakfast:

eggs with sauteed spinach and ½ avocado

Smoothie with coconut milk, protein and green powder

Chia seeds with Greek yogurt and strawberries

Lunch:

green salad with carrots, tomatoes, tofu, hearts hemp and olive oil dressing

egg salad with walnuts, celery and avocado

Deli turkey, brussels sprouts, sauerkraut low carb bun

Cena:

baked breast of organic chicken with mashed cauliflower

wild salmon with asparagus, tomato, basil salad

halibut with mashed kale with sundried tomatoes, olives and feta cheese

Why is this training routine effectively eat?

A diet low in carbohydrates increases the production of mitochondria. Every little cell in your body houses these small organelles that carry out the oxidation process. They produce calls by burning ATP molecules derived from the food you eat molecules. And ATP translates into power. The mitochondria, more ATP, more power.

Furthermore a reduced formation of carbohydrates increases lipid metabolism, which means your body adapts to the new situation and learn to burn fatty acids as fuel. Ka-Ching!

The benefits of running with increased fat metabolism

• Weight loss is just one of the benefits.
• On the other hand are delaying the production of lactic acid in the muscles, which means that your muscles will fatigue later.
• can run longer because it is not a function of both refueling with carbohydrates.
• and must be shown to reduce the time of regeneration, which means it will be back on the street running before you know it. I'm not sure if that is a benefit or not.

And I kept the best news to end. Of course, you want the best of both worlds. For this reason, you still need to fill these glycogen stores before the race, which means hello carb-load.

Therefore, the last three days before the race you can enjoy carb-heaven. However, in my case flour products eliminated , since the grains have been shown to trigger sensitivity, which weakens your body. And I want to be as strong as possible when it comes to race day. Marathoning everyone happy.

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