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Healthy Diet for Marathon Runners

Antonu.Bezboruah's picture

Apart from all the cardio trainings and workouts, marathon runners need the right diet to stay fit for race days or competitions. A healthy diet complemented by the right food supplements can surely enhance performance. Of course, the quantity and quality of food, before and after every workout or race can bring in the desired results for an ace runner.

Healthy Diet for Marathon Runners

Right Diet for Marathon Runners:

Marathon runners are always in the hunt for a faster finishing time, so increasing endurance though adequate exercise and right nutrition helps. Tips to develop the right diet that can help you be a gold medalist or a top marathon runner are discussed below:

a) Basic Nutrition Needs

This is an important step to help you develop a diet that will maximize your performance as a marathon runner. Make sure that your diet includes food that provides the right nutrition. Superior fuel sources for muscles include carbohydrates, fiber, protein, fat, and water or fluids. Ensure that these are continually replenished after every training session or race. You can also try out a scientific sports drink which can rapidly transform body fat into an energy source.

b) Food Variety

Your regular diet as a marathon runner should include a variety of foods such as cereals; vegetables, fruits; milk, lean meats, poultry, fish, and eggs. Nuts and meat substitutes like lentils, chickpeas, and soy beans can be prepared with less fat or oil.
c) Vitamins&Minerals

Vitamin B Complex helps in red blood cell production, whereas vitamin C and vitamin E act as antioxidants to enhance energy and prevent cell damage. Make sure that the foods you eat contain the necessary vitamins and minerals.

It is important that marathon runners eat enough food to meet basic diet requirements and nutrition. Nutritional inadequacies may be very damaging for both health and performance. Inadequate nutrition or lack of healthy diet can cause chronic tiredness, frequent illness, and poor recovery. Follow the steps mentioned above and be a top athlete.

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Healthy Diet For Marathon Runners