Marathon Nutrition And Hydration Ideas When Racing A Half Marathon

As a growing number of folks have understood their value marathons are now quite common now. The participants also have improved, although not only have half marathons increased.

People participate in the marathons for two reasons: to raise cash for charity or to win cash. If you’re going to participate in a half marathon shortly, here are a few hydration and nutrition tips that you should contemplate.

You do not have to change your diet greatly if you have been taking a diet that is balanced before. Of major significance you have to raise the number of proteins that you take in your diet.

Many marathoners often make the error of getting vitamin supplements during their training. This isn’t right. The best means 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’re properly fueled. To be on the safe side you should eat a light meal (containing all the vital ingredients) of about 250-300 calories.

Experts recommend that you simply should eat 1 to 2 hours before you begin running. This is to prevent cramping. Eating additionally ensures that you have enough energy to run.

When picking your diet, you should pick something that’s full of carbohydrates but low in fiber, fat, and protein. This is because foods rich in fats and fiber often bring about gastrointestinal distress which can make you quite uncomfortable during the run.

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

Post-run eating

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

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

Fantastic options that you could go for are nutrition bars like power bars and Luna bars. You can even go for a smoothie made with fruit and yogurt or bagel with peanut butter.

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