Marathons have become quite common nowadays as a growing number of people have understood their value. The participants also have increased, although not only have half marathons increased.
Here are some nutrients and hydration tips which you should consider if you’re going to participate in a half marathon shortly.
You don’t have to alter your diet significantly if you’ve been taking a balanced diet before. Of major relevance you should increase the amount of proteins which you take in your diet.
Many marathoners have a tendency to make the error of getting vitamin supplements during their training. This isn’t right. The best way of going about it’s getting the vitamins from whole foods.
Pre-run eating
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 (comprising all the essential fixings) of about 250-300 calories.
Experts urge that you should eat 1 to 2 hours before you begin running. This is to avoid cramping. Eating additionally ensures that you’ve enough energy to run.
When choosing your diet, you should pick something that’s full of carbohydrates but low in fat, fiber, and protein. This is because foods rich in fiber and fats have a tendency to bring about gastrointestinal distress which can make you quite uncomfortable during the run.
Some of the outstanding foods which you should take include: bagel with peanut butter, a bowl of cold cereal with a cup of an energy bar, a banana and milk.
Post-run eating
You need to and should replenish your energy as fast as possible, after you’ve completed the half marathon. Studies have shown the body muscles are usually receptive to stored glucose stores within the first 30 minutes after exercise; hence, should you eat shortly to reduce soreness and muscle stiffness.
Some of the best foods are those rich in carbs and protein. Experts urge that you should eat the foods to 1 g of protein in the ratio of 3 grams of carbs.
Amazing 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.
You should highly consider seeking the advice of your physician before you take any food, when running since diet is crucial.
