Marathon Nutrition And Hydration Ideas When Running A Half Marathon

Marathons are now very common nowadays as a growing number of people have known their significance. The participants have also grown, although not only have half marathons increased.

Folks participate in the marathons for two reasons: to win money or to raise cash for charity. If you are going to participate in a half marathon shortly, here are some nutrition and hydration tips which you should contemplate.

You do not have to alter your diet considerably if you have been taking a balanced diet before. Of major significance you have to raise the amount of proteins which you take in your diet.

Many marathoners tend to 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.

Pre-run eating

You should ensure that you’re properly fueled before you participate in a half marathon. To be on the safe side you should eat a light meal (comprising all the vital ingredients) of about 250-300 calories.

Pros urge that you simply should eat 1 to 2 hours before you start running. This is to prevent cramping. Eating also ensures that you have enough energy.

When selecting your diet, you should choose something that is full of carbohydrates but low in fiber, fat, and protein. It is because foods rich in fiber and fats tend to result in gastrointestinal distress which can make you quite uncomfortable during the run.

Some of the exceptional foods which you should take include with peanut butter, a bowl of cold cereal with a cup of an energy bar, a banana and milk.

Post-run eating

You need should replenish your energy as fast as possible, after you have finished the half marathon. Studies have shown the body muscles are generally receptive to stored glucose stores within the first 30 minutes after exercise; hence, if you should eat soon to reduce muscle stiffness and soreness.

Some of the finest foods are those rich in protein and carbs. Pros urge that you simply should eat the foods in the ratio of 3 grams of carbs to 1 gram of protein.

Great choices which you can go for are nutrition bars like Luna bars and power bars. You can also go for a smoothie made with fruit and yogurt or bagel with peanut butter.

Since diet is very important when running, you should highly consider seeking the advice of your doctor before you take any food.