A good diet filled with the right nutrients is an essential part of any exercise routine, but it’s especially important for endurance events like marathons.Your nutrition plan needs to kick in at least a few weeks before the big day. Experimenting with foods before and after a run and finding recipes you like is important – the last thing you need during the race is an unhappy stomach.
Your exercise routine should consist of some cardio, foam rolling and circuit training and some body weight exercises. Swimming is also a good exercise as it will help in improving your heart rate.
Your nutrition plan must have atleast 5-6 meals a day.
A runners diet usually is high in carbs and moderate protein and fat.
A few hours before any long run, eat a meal high in low GI carbohydrates, moderate in protein and low in fat to give your body all the nutrients it needs for the next few hours. Porridge with fruits, a chicken sandwich and fruit or a bagel and peanut butter are good options.
and a fruit Half an hour prior to the start of the race.
During the run Choose specially designed sport gels and isotonic drinks and sip on it every 20mins
After the run Drink plenty of fluids to replace water and electrolytes lost through sweat and Immediately consume protein & carb based snack. eg. Protein shake + fruit or eggs + bread
Some supplements which you should consider taking are:
Whey protein : http://amzn.to/2CziL8W
Carb gel : http://amzn.to/2qeQtf1
Sports drink : http://amzn.to/2Abv8Tl
Caffeine : http://amzn.to/2AbeFys
Bcaa : http://amzn.to/2A9ZvcK
Glutamine : http://amzn.to/2AdsZ9S
Vit b12 : http://amzn.to/2AbKqY0
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