Note from Your Dietitian and Nutritionist
Welcome to your ultimate guide to nutrition for runners! Whether you're just lacing up your running shoes for the first time or you're an elite athlete aiming to break records, your diet plays a crucial role in your performance, recovery, and overall well-being.
For Beginners:
Starting your running journey is an exciting adventure. Proper nutrition will fuel your runs, help you build endurance, and support recovery. Focus on a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Hydration is key, so make sure to drink enough water throughout the day
.
For Intermediate Runners:
As you increase your mileage and intensity, your nutritional needs will evolve. Incorporate more complex carbohydrates to sustain energy levels during longer runs. Don't forget the importance of protein for muscle repair and recovery. Consider timing your meals to optimize performance and recovery, such as having a small snack with carbs and protein an hour before running and a recovery meal within two hours post-run.
For Elite Runners:
Your training is intense, and so are your nutritional demands. Precision and consistency in your diet are essential. Tailor your carbohydrate intake to your training cycles, ensuring you have enough fuel for peak performance while avoiding excess. Prioritize high-quality proteins to support muscle maintenance and repair. Fine-tune your hydration strategy, including electrolytes, to maintain balance during long and strenuous sessions. Additionally, pay attention to micronutrients like iron, calcium, and vitamin D, which are crucial for endurance athletes.
Remember, every runner is unique, and what works for one person might not work for another. Listen to your body, adjust your nutrition as needed, and don't hesitate to seek personalized advice. Here's to fueling your runs, achieving your goals, and enjoying every step of your journey!
Happy running!
-
What is the best meal to have on the eve of the marathon?The best meal to have on the eve of the marathon should be balanced and easy to digest food which contains complex carbohydrates, moderate protein and low in fat and fibre. A best example would be Khichadi or Pulao or Pasta with some vegetables. Avoid oily or too spicy food which might cause digestive discomfort.
-
What modifications in diet one should bring in during the week before the marathon?Follow a balanced diet containing complex carbohydrates ( whole grains, fruits, vegetables), lean protein(chicken, fish, tofu, beans, lentils) and healthy fats (nuts and seeds). Stay hydrated. Avoid eating too much fiber and do not try new foods. Avoid alcohol.
-
Is carb-loading necessary, and how should it be executed?Carb loading can benefit endurance athletes by maximizing glycogen storage in muscles. This can be done by endurance runners. They can try carb loading during training to find what works best for your body as it is an individual experience
-
Which food items and beverages should not be taken before the run?Avoid high fiber foods, fried foods, spicy foods, alcohol , too much caffeine and large meals
-
What type of energy gels or snacks should I consume during the run?Easily digestible energy gels or sports drink that contain carbohydrates and electrolytes. Bananas, orange or granola bars(low fat and low fiber).
-
How often should I drink during the marathon?Every 15-20 minutes if you are carrying a bottle or at every hydration stations. Listen to your body signals.
-
Shall I drink water or sports drinks during the run?A combination of both at regular intervals would work best for hydration and replenishing the carbohydrates and electrolytes.
-
How do I prevent stomach issues when consuming nutrition during a marathon?Sip water or energy drink gradually instead of gulping Avoid ice cold water. Ensure you are well-hydrated before running. Drink electrolytes if sweating heavily.
-
What should I eat right after crossing the finish line?After a marathon eat a balanced meal focusing on carbohydrates( fruits, whole grains), lean protein(eggs, chicken, fish) and fluids(water, electrolyte drinks)
-
During the recovery period, is hydration necessary and what kind of drinks are needed?Hydration is crucial during recovery after a marathon. Replenishing fluids helps restore hydration levels which support muscle repair. Drink water and electrolytes if you have lost a significant amount of sweat.
-
Which food groups are best to recover the muscles with after the race?A well balanced timely meal with proper hydration throughout the day will help recover fast in a best way. Avoid eating junk before during and after the marathon.
-
How soon after the marathon can I take up a full meal?You can have a balanced full meal within 1-2 hours after finishing a marathon.
Get on the List
Sign up to receive the first word when we go live.