Thursday, December 11, 2014

What diet is good for a marathon?


Nutrition is often overlooked marathon training element. The nutrition plan will those long training runs seem much easier!

The food is a source of energy. All food is made up of carbohydrates, protein, fat and fiber. Carbohydrates are linked to energy production, complete proteins are associated with tissue repair and construction, grease supplies fuel from the body and the fiber is fiber.

Most foods have traces of these macronutrients, but each is usually high. All are needed in your diet.

carbohydrates

Your body burns carbohydrates more effectively than fatty manner or proteins. Consider increasing your carbohydrate intake to 60-70% of your daily food intake.

The runners benefit more than the amount of carbohydrates stored in the body. Carbohydrates produce more energy per unit of oxygen consumed fat. What this means is that more energy is obtained to run when the body burns carbohydrates you do when your body burns fat or protein. Because oxygen is often the limiting factor in long events, your body will find a use for the energy source that requires less oxygen produced by the energy in kilocalories easier. (energy is measured in kilocalories)

Your body produces energy by converting carbohydrates into glucose. When you're exercising at a moderate pace, carbohydrates provide 40 to 50 percent of its energy needs. As good start difficult, carbohydrates provide a greater percentage of their energy needs. It is difficult for your body to break down protein and fat into glucose to provide energy. Therefore, your body burns carbohydrates first. The harder you work, the harder it is for your body to devote their energy to break down proteins and fats. This energy could be used to propel you forward in the race.

The best sources of carbohydrates for marathon training

Carbohydrate needs are generally based on body size and level of activity runner. Runners participating in the moderate duration, low intensity exercise require 7.5 grams of carbohydrate per kg of body weight. Conversely, those involved in long-life and high-intensity exercise requiring 7-12 grams of carbohydrate per kg of body weight.

All carbohydrates are not created equal.

The best sources of carbohydrates in your diet

fruit,
vegetables,
rice,
enriched breads,
whole grains,
oatmeal,
beans,
pulses, and
yams
(Note: Cheetos, crackers and tortilla chips are not listed.)
grease

The following macro elements to be used by the body during exercise is fat.

Fat is not the enemy. Fat created from Cheetos is excessive. (Remember that any excess macronutrients - carbohydrates, proteins, fats. - It's become fat) For moderate exercise, about half of total energy expenditure is derived from the metabolism of free fatty acids. If the event is more than an hour, the body can basically use fat for energy. The use of fat as fuel is dependent on the duration of the event and the state of the gate. Trained athletes use fat for energy faster than inexperienced athletes. (This is a long-term adaptation mechanisms of formation for the marathon.)



The best sources of fat in your diet

nuts
seeds
pat of butter
Fatty fish
Fish oil supplements
Linseed oil
Safflower oil
Canola oil
sunflower oil
corn oil
lawyers
Egg yolks
protein
After carbohydrates and lipids, proteins provides energy to the body. It is also necessary protein to repair muscle tissue that is damaged during exercise. Although exercise may increase the need for protein athlete, most Americans tend to eat more than the recommended amount of protein.

A protein intake of 10 to 12 percent of total calories is enough. Most authorities recommend that endurance athletes eat between 1.2 to 1.4 grams of protein per kg of body weight per day. Remember, extra protein is stored as fat.

It is doubtful that more protein is needed, it is likely that you need to be more aware of where you get your protein.

Women who are trying to lose weight by reducing calories often forgo healthy sources of protein for bagels. Do not make me talk about my rant "bagels are empty calories"; for now, all I'll say is the protein-rich foods include lean pork and beef, chicken, fish, eggs, beans, tofu, dairy products and low in fat. Include lean protein sources in your marathon training diet.

The best sources of protein in your diet

Lean pork and beef
poultry
fish
eggs
Low fat content of dairy products
Broccoli
Beans
wheat
fiber
Fiber helps to keep the body healthy and can prevent heart disease. Getting enough might be easier than you think.
Soluble fiber, found in oats, barley, beans, apples, oranges and other fruits and vegetables can help prevent heart disease by lowering "bad" LDL cholesterol or. Set a goal to eat 20-35 grams of fiber per day. The best way to do this is to eat a variety of whole grains, nuts, seeds, beans, fruits, grains and vegetables.

Fiber also keeps the bowels regular. This is essential to avoid discomfort in your long training runs.

The best sources of fiber in your diet

Include more fiber in your diet plan by adding vegetables to stews and casseroles. Add oats to meatloaf, bread and biscuits. Fruit in cereals, as an appetizer and salads are other options.

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