Diet a few months before half marathon

By | October 2, 2020

diet a few months before half marathon

When it comes to nutrition for runners, Sherwin recommends that the post-jog snack contain carbs and protein at a ratio of roughly 4-to Carbs help replace the muscle glycogen lost during training, while protein helps repair your muscles. Some runners try carb loading the night before as a last-minute way to have their bodies store additional glycogen the fuel source that carbs convert to during digestion in an attempt to avoid hitting the proverbial “wall” which happens when the body runs out of glycogen. You have logged many miles, on trail and treadmill, to get ready. Runners should maintain their daily routine the day immediately before the race, considering only a few modifications. In addition, small, simple carbohydrates like gels can help you maintain the energy you need to push through and finish strong. There you go, guys! Again, stick with what’s familiar: If you’ve found that too much fiber was problematic for you on your training days, then you may want to eat a white-flour not whole-grain carb source. Try to hydrate with ml of fluid 2 to 4 hours prior to exercise.

Running a half marathon for the first time or as a seasoned athlete takes proper training and excellent nutrition. In fact, without the right nutrient intake, athletic performance can be adversely affected. Low energy levels and dehydration can occur when not properly fueled. In order to ensure a successful training experience and event, the following nutrition tips will be your most helpful tool. Deciding to run a half marathon is a significant step up from 5K training. What you eat on a daily basis is as important to prepare for your event as what you eat the day before. Consuming a wide variety of healthy foods containing good carbohydrates, lean proteins, and healthy fats provides essential nutrients. Drinking plenty of water is also important for optimum athletic performance.

Callista Morris, DO, is a fellowship-trained orthopaedic surgeon specializing in sports medicine. If you think of your plate as a peace sign, fill two-thirds with complex carbohydrates and leave the other one-third for the fats and proteins. Advertisement – Continue Reading Below. Some nutritional principles to keep in mind as race day approaches. Unless you’re a high-mileage runner, your daily calorie needs aren’t going to be dramatically higher than a non-runner’s. Morris or another Geisinger sports medicine specialist, please call or visit Geisinger. It is important to not only fuel yourself properly on race day, but throughout your training program. Half marathon training is demanding and requires several hours of running practice per week. She is an experienced Health Writer and Editor.

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