Here's some basic guidance on nutrition when training for and running a half marathon. It's a long distance, especially for new half marathon runners, so proper nutrition is important!
Marathons have become very common today as more and more folks have understood their value. The participants have also increased, although not only have half marathons increased.
Folks participate in the marathons for two reasons: to win cash or to raise cash for charity. Below are some hydration and nutrients suggestions that you should contemplate, if you're going to participate in a half marathon shortly.
You do not have to change your diet considerably if you have been taking a balanced diet before. Of major importance you have to increase the amount of proteins that you take in your diet.
Many marathoners often make the blunder of getting vitamin nutritional supplements during their training. This is wrong. The best means of going about it's getting the vitamins from whole foods.
Before you participate in a half marathon you should ensure that you are properly fueled. To be on the safe side you should eat a light meal (containing all the necessary fixings) of about 250-300 calories.
Specialists recommend that you simply should eat 1 to 2 hours before you begin running. This is to avoid cramping. Eating additionally ensures that you have enough energy.
When picking your diet, you should pick something that is full of carbohydrates but low in fat, fiber, and protein. It is because foods rich in fiber and fats often result in gastrointestinal distress which can make you very uncomfortable during the run.
Some of the exceptional foods that you should take include with peanut butter, a bowl of cold cereal with a cup of an energy bar, a banana and milk.
You need should replenish your energy as rapidly as possible after you've finished the half marathon. Studies have shown that the body muscles are generally receptive to stored glucose stores within the first thirty minutes after exercise; consequently, if you should eat shortly to reduce muscle stiffness and soreness.
Some of the best foods to eat are those rich in carbs and protein. Specialists recommend that you simply should eat the foods in the ratio of 3 grams of carbs to 1 g of protein.
Fantastic options that you could go for are nutrition bars for example Luna bars and power bars. You may also go for bagel with peanut butter or a smoothie made with fruit and yogurt.
Since diet is essential when running, you should highly consider seeking the advice of your doctor before you take any food.