Five recommendations for running a marathon

Una marathon carries behind months of preparation, but not only in what to workouts or physical exercise it means. The eatingIf possible, it is even more important than the daily routine itself. Here are five basic tips for runner that you have to take into account:

1. First of all, you must consume a big number of carbohydrates to recover as soon as possible the muscle glycogen, the raw material of the broker. Therefore, in particular, both just before and after the trainingYou can have anything from bread or pasta to rice or potatoes. Fruits, legumes or juices are also rich in carbohydrates.
2. To give you an idea, if you weigh 75 kilograms, 450 to 600 grams of carbohydrates per day are recommended. In the days of running intense, you should increase the intake by 150 grams. For women weighing around 50 kilograms, between 300 and 400 grams are recommended.
3. The proteins are other keys to the sports nutritiona. In addition, these must come from 100% organic products, such as meat, fish, dairy or eggs. They are recommended, in particular, to avoid muscle damage, combat oxidative stress and balance energies.
4. Also, to combat the usual iron deposit drops, 15 milligrams per day are necessary. This mineral is found in abundancelimentos, such as cheese, seafood, beef and pork, or green leafy vegetables. We talked about this topic in another post. «Iron in the diet of runners»
5. Good hydration plays a fundamental role in days of intense physical exercise. Therefore, it is important to drink immediately before starting the race (two to three glasses of water) and during its course. A jerrycan on the waist or a backpack camelbacks are great ideas for hauling water.

By following these five basic tips, you will gain health and avoid more serious problems.

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