The right food for the marathon
- Body & Gym Posts
- 24 Feb, 2020
Preparing for a marathon is not an easy task. In addition to an optimal training schedule, you must also take into account the correct intake of food. In this article two methods that are used for the competition are discussed in more detail. Then we discuss what you can do best after a competition to optimally nourish your body.
The body has a certain amount of nutrients stored. These are used with every form of effort, so you don't need to eat again and again while you do something. One of these stocks is the carbohydrate stock. That stock is formed by glycogen together with sugar in the blood. It is mainly used to provide your brain with enough energy to make your body function. The rest of the carbohydrates are used for physical exertion.
The supply that is present in your body is therefore sufficient to give you energy during day-to-day tasks. But there are not enough carbohydrates available to give you energy to run an entire marathon. That is why it is very important to expand this stock before the competition. Fortunately, you do not only use carbohydrates while walking, but also fats. It is true that the higher the intensity of the effort, the more carbohydrates you need.
Methods for stacking carbohydrates
To ensure that you do not collapse during the competition, it is advisable to eat more carbohydrates beforehand. There are two known methods for this:
This method works with two phases. The first starts about a week before the marathon. You will then fully exhaust your inventory by doing a test or deflate. Then you start eating as low as possible in carbohydrates and you stop training temporarily. In the second phase, the last three days before your competition, you eat low-fat but high in carbohydrates. This way you build up an extra large supply of glycogen that you can use during the competition.
However, the classical method does have some risks. These include: poor recovery due to deflation, conversion of proteins into glycogen for the brain that affects your muscles, reduced resistance, more breakdown during the marathon ...
This is a safe way to boost your carbohydrate reserves for your marathon. In the week before your competition, you keep training at a marathon pace or lower, you decrease the number of kilometers per day and at the same time you build up the number of carbohydrates in your diet. The last three days you eat as many carbohydrates as possible but you reduce the percentage of fats. This is to prevent you from eating too many calories.
With this method you reduce the risks that the traditional has, such as poor recovery, breakdown of proteins, reduced resistance ...
Nutrition after the competition
Immediately after the competition it is advisable to include a light meal consisting of protein and easily digestible carbohydrates. For example, consider a protein bar or some nuts.
In the hours after the competition you should choose a meal that contains sufficient protein because it promotes muscle recovery, and you have done a lot of degradation during the competition. In addition, it is good to replenish your carbohydrate reserves. Of course not by applying the same technique as before the competition. Prepare balanced meals with a focus on protein and extra carbohydrates. You can do that by including some extra fruits and vegetables in your diet.
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