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Eat to support energy levels

Tuesday, January 01, 2019

While training for the marathon in January is essential, you must ensure the right diet is a priority too, says Karishma Chawla

Mumbai is gearing up for yet another round of marathons in January 2019. Over time, everyone has taken the completion of the run a lot more seriously as they have been actively training over months for the D DAY! Trainers and fitness experts are preparing Mumbaikars in full swing, especially those running the half and full marathon.

While training right and being fit to avoid injuries is on everyone's priority list, one also needs to keep in mind the food to be consumed a day prior, during and post the marathon, to support the energy levels and the ultimate goal.

These are the rights foods that marathon runners must consume a day before the run, on the day and post the run.

Keep in mind
One day before the run

  •     The protein requirement for 1.8 gm lean body mass;
  •     Divide the protein equally throughout the day;
  •     Complex carbohydrates throughout the day;
  •     Fluid—4-5 litres, you can sip on a sports drink in the first half of the day and BCAA 9 branched chain amino acids + electoral (optional if Blood pressure low) in the second half
  •     One night prior you can consume med Gi carbs like 1-1.5 bowl of whole wheat pasta or brown rice
  •     Avoid white rice or refined flour.

Run day
Pre run : 1-2 hours prior: low GI carbohydrate with lean protein

  •     2-2.5 tbls oats powder + whey in skim milk or water
  •     Thepla + whey in water

 20 minutes before the run

  •     1 fruit—apple or pear
  •     3 dates
  •     Granola bar (depending on  digestive comfort)

Hydration during run
1st hour : target 30 gm sports drink in 500-600 ml water + optional BCAA + 1 sports gel every 45 minutes
2nd and third hour : 500 ml water + sports gel every 30 mins + optional BCAA
Post run  high Gi carbohydtrates + lean protein

  •     Immediately after : 3 dates
  •     Followed by 1 banana + whey powder in water

Karishma Chawla is a certified nutritionist


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