Preparing for the Mumbai Marathon? if you are a beginner then your nutrition throughout the training process is what will decide how you fare on race day. Here are a few tips from their official wellness partner Asian Heart Institute (AHI) to significantly improve your race day performance.
Step 1 – Basic Nutrition Needs
Ensure the basic diet needs of the marathon runner are met – this is the foundation of any sports nutrition plan. Eat a variety of food from each of the four major food groups each day.
Step 2 – Training
Marathon runners need to plan for increased nutrition requirements during training. The training diet holds the most potential for improving your marathon performance. Here is a list of recommended servings.
Step 3 – Competition
Marathon runners need to develop their own diet strategy for competition. This is when you will implement the diet plan that you have practiced in training. Here are some essentials you should keep in mind while planning your diet:
Good nutrition will help you maximize your training and your competition performance. Your nutrition on competition day is just fine-tuning of your training nutrition.’
Tips from the experts:
Dr Tilak Suvarna, Interventional Cardiologist, Coordinator and Department of Cardiology, Asian Heart Institute says ‘ On race day as well as on the previous night, make sure that you don’t have anything unusual in your stomach. Your pre-marathon breakfast should be identical to and should have the same amount of ‘lead time’ as your breakfast during your training runs. That way you can concentrate completely on the race itself and not on your belly’
Read more about causes, symptoms, diagnosis and treatment of heart disease.
Dr. Aashish Contractor, HOD, Preventive Cardiology and Rehabilitation, Asian Heart Institute, says ‘ If you are running the full marathon make sure you replenish your sugar stores actively during the race as well’
Article courtesy: Asian Heart Institute
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