Half Marathon Meal Plan . A nutrition plan is as important as a mileage plan. Your body must get the right nutrients to perform during daily runs as well as at the big race. Keep junk food to a minimum and focus on whole, fresh foods and ingredients. As long as you balance protein, carbohydrates and fat properly, you have a lot of flexibility in what you can eat. Runners should eat lean protein like fish and chicken. What to Eat the Week Before A Marathon or Half Marathon. My favorite thing to eat the week before a marathon is oatmeal with. Helps me plan better for next week. Half Marathon; Marathon;. Your Marathon Taper Week Nutrition Plan. Your Marathon Taper Week. Improve the Quality of Your Marathon Diet. Taper Week Nutrition Plan. Healthy Diet; What Foods to Avoid the Week Before a Half. Before a Half Marathon; A Good Diet for Two Weeks Prior. It's important to have a nutrition plan for the week leading up to your marathon. What to Eat the Week of a Marathon. Photo Credit Goodshoot RF/Goodshoot/Getty Images. Endurance athletes need more protein than sedentary people, so their protein intake should be about 0. However, runners should get no more than 3. A chicken breast has about 2. Whole grains and vegetables are a good source for carbohydrates. Photo Credit Jupiterimages/Photos. Getty Images. Carbohydrate is your body's main energy source. Runners should get at least 5. Processed junk foods such as candy, cookies and sweetened breakfast cereals may seem like a quick source of energy, but they don't contain the beneficial fiber and nutrients found in complex carbohydrates. Avocados are a healthy source of fat. Photo Credit Stockbyte/Stockbyte/Getty Images. The body needs fat to function, and a Colorado State University nutrition handout for athletes indicates that fat may account for up to 7. Runners who log miles training for a half marathon will need to obtain about 2. It is important to stay hydrated. Photo Credit Liquidlibrary/liquidlibrary/Getty Images. Drink enough water to keep urine output pale during the day. If it is very hot or you at a high altitude, a diluted sports drink containing electrolytes and carbohydrates can be a good option during workouts. Keep in mind that you can also obtain water by eating fresh vegetables and fruits or other foods that contain a lot of liquid, such as soup. A bagel with peanut butter is a common pre- race meal. Photo Credit Jupiterimages/Photos. Getty Images. Eat easily digested, complex carbohydrate- rich foods one hour before the race. A banana and a cup of oatmeal or a bagel with peanut butter are popular breakfasts before the typical early- morning start of a half marathon. During the event, consume a high- carbohydrate gel, fruit or a protein/carbohydrate drink every 4 or 5 miles. Drink a half cup of water every mile. How to Carb- Load for Marathon Week. To carb- load properly for the race, you will be tapering in the days and weeks beforehand. If you want to experiment in advance, you can carb- load the day before a long run, but it won. But a practice run is not necessarily a bad idea if your schedule allows. You can begin carb- loading as early as five days prior by slightly increasing your carb intake and then, in the two days before the race, really start to pound those carbs. In order to not totally overwhelm yourself with calories, it. To get into the specifics, aim for a carb intake close to 3. When you do the math, this tends to be a whole lotta carb, and the reason why protein and fat often get put on the back burner in the hours before the race. The easiest way to achieve a simple, successful carb- load is to include carbohydrate- rich foods at every meal and snack. This means bread, pasta, rice, cereal, potatoes, and fruit should be mainstays. These foods are quick to digest and don. At the end of the day, it? Check out this two- day sample meal plan, complete with nutrient analysis. Note: Food brands often determine the exact nutrient composition of meals. The plan below was developed using data from the USDA Nutrient Analysis Library. If you use different brands at home, no problem- -your nutrient intake might be slightly different, but for all intents and purposes, your carb- load should work just fine. Breakfast: 2 whole wheat pancakes topped with . Cook according to package directions, and add water to reach desired consistency. Top with 1/4 cup raisins or dried fruit and 2 Tbsp brown sugar. Avoid hitting the wall in your next marathon by rethinking your nutrition plan. What To Eat The Week Of Your Marathon. It's the week before the marathon and getting your nutrition. How to Carb-Load for Marathon Week. Give yourself a week before race day to focus on carb-loading. Check out this two-day sample meal plan. The training period for a half-marathon typically last three months. Marathon Runner Diet Plan;. Two days before the half-marathon. Snack 1: 1 cup of apple- cinnamon flavored O. The Pre- Marathon Diet . Part of marathon training is learning to fuel properly. Use the weeks and days before your marathon to hone your diet as much as your stride, speed and gear to get the most out of race day. In the 1. 2 to 2. Rick Morris, author of “Treadmill Training for Runners.” Quality carbohydrates found in whole grains, fruits, vegetables and low- fat dairy provide you with a constant stream of energy. Avoid quick, refined carbohydrates such as white bread, soda and sweets as these provide quick spikes in blood sugar and may cause weight gain. Sports drinks and gels consumed during long training runs are the exception to this rule. During most of the tapering phase of training, when you are cutting back on mileage, you should maintain your diet consisting of about 7. Keep track of calories during these weeks as you are exercising less and burning fewer calories. Eating the same amount that supported 5. A dieting method called carbohydrate depletion falls in and out of favor with marathon athletes. The theory is that you deprive your muscles of carbohydrates for a few days in the week before your race and then load back up in the immediate days before the event. Carb depletion followed by loading supposedly maximizes your glycogen stores, the muscles’ main source of energy. For example, if your race is on Sunday, the Monday prior you would consume 6. Tuesday prior consume 5. Wednesday prior 4. Thursday through race day resume consuming 7. Traditional carb loading also involves extremely intense spurts of exercise on the low carb days to fully deplete your glycogen stores. A training protocol that condenses a week’s worth of carb depletion and loading into one day has also been touted to improve athletic performance, as per an Australian study published in the journal “Medicine and Science in Sports and Exercise” in June 2. Researchers had seven athletes cycle at all- out intensity for 2. The next day, the athletes experienced as great of glycogen store gains as those who performed a carbohydrate loading program for two to six days. Another study, published in the “European Journal of Applied Physiology” in March 2. Regardless of which dieting method you choose to follow, remember that experimenting with new foods and dieting methods in the days before the race may backfire and cause digestive distress or fatigue. Whether or not you carb deplete, most experts, including noted running coach and marathoner Hal Higdon, suggest eating a diet high in carbohydrates the day before the race. Pasta meals, pancakes or extra rolls at dinner can help top off your glycogen stores and help you race the following day. The day before a race is not the time to worry about your weight or the calorie implications of high carbohydrate foods. Fueling the morning of your marathon is critical to performance. Choose an easily digested meal that provides calories and energy. High fat, high protein breakfasts may digest too slowly and make you feel sluggish during the race. A breakfast such as a whole wheat bagel with a small amount of butter or peanut butter offers carbohydrates with just enough fat to slow the release of the sugars into your bloodstream. Eating a very quick digesting food, such as a sports bar, may give you immediate energy for the beginning of the race, but may leave you feeling weak at the end.
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