Good and Healthy eating habits can help marathoners cross the finish stripe
The sports dietician advised the long distance marathoners, to maintain proper nutrition and hydration for their proper training for the coming race as they are at risk of stress fractures, low bone density and irregular periods. It is necessary to provide energy to body to achieve best performance and prevent injuries. Brooke Schantz gives simple tips to calculate the required calories.
For 30 to 50 minutes activity, you require 16 to 18 calories per pound of body weight.
1 or 1 ½ hour of activity requires 19 to 21 calories
1 ½ to 2 hours of action requires 22 to 24 calories
2 to 3 hours of action requires 25 to 30 calories or more.
Observe your weight; sweat loss and urine color as it is a good to access hydration levels.
Consume good amount of carbohydrates and sports drink, jelly or beans etc.
Eating carbohydrates and proteins before marathon gives best performance and helps you maintain high strength run which helps in muscle repair.
Follow a good nutrition schedule but do not try new foods on race day.