Running marathons has become much more fashionable lately, as more and more people are interested in joining these types of activities that, many times, are carried out for charitable causes and that at the same time encourage you to take care of your health.
For the same reason that, many times, starting to carry out this activity is done for fashion, there is a lot of misinformation of all the pre-marathon work that must be done, or, even if it is not for fashion, but a real interest, we do not know the procedure, since this work not only includes a training, but also an improvement in diet, one that gives you all the nutrients and energy you need for this great wear and tear.
It is important to have a nutrition plan, basically knowing what to eat before running a marathon, this will be the perfect complement to take you directly to the goal with a better performance, since your body will not only feed on training and rest to achieve it.
WHAT TO EAT BEFORE RUNNING A MARATHON?
Regardless of the sport you practice, you know that a low-fat diet will always be the best and this is no exception, a healthy diet with a variety of foods is recommended that includes whole grains, but that all consumption is moderate. Of the five food groups, each one will provide great benefits to your body.
These, without a doubt, will be the fuel for your muscles and will protect you from fatigue, so it is advisable to consume bread, cereals, brown rice, oatmeal, bulgur or broken wheat.
Fruits are rich in carbohydrates, fiber and potassium, not to mention that they are a great source of vitamin C, which will help your body recover better and faster from physical wear and tear, a plus is that they will reduce your blood pressure. It is recommended to consume 2 to 4 pieces daily.
Vegetables are the staple food of every day and for a marathon they are even more so, since they are the source of potassium, beta-carotene and magnesium, but for this type of sport it is advisable to have a higher consumption of broccoli, spinach, peppers, cabbage from Brussels, kale.
After a great effort, your muscles need to recover from those injuries they suffered, so the amino acids will be the ones who fulfill this task and, with the help of zinc and iron, it will be much better. These properties can be found in chicken, turkey, peanuts, beans or tofu, a daily serving is enough to achieve it.
Low-fat milk and Greek yogurt provide you with protein, vitamin D, riboflavin and phosphorus, and the daily portion that your body needs can be found in 1 or 2 glasses of milk.
Blood sugar spikes are caused when a simple sugar known as glucose builds up in your bloodstream. For people with diabetes, this happens because of the body’s inability to properly use glucose. Most of the food you eat is broken down into glucose. Your body needs glucose because it’s the primary fuel that makes your muscles, organs, and brain work properly.