An AlimeHealthy eating can help marathon runners

The long distance runners, for example from marathon, are at risk of low bone density, stress fractures and irregular periods, so it is important that you provide your body with enough energy for maximum performance y avoid injuries. The article we are talking about today is based on arguments from Brooke schantz, nutritionist registered and board certified specialist in sport Nutrition at Loyola University Health System, Maywood, Illinois.

Schantz offers this simple way for Corridors calculate your caloric needs: A daily activity of between 30 and 60 minutes requires 16 to 18 calories per pound of body weight. An activity of one to one and a half hours a day requires 19 to 21 calories per pound. An activity of one and a half hours and two hours a day requires 22 to 24 calories per pound. An activity of 2 to 3 hours a day requires 25 to 30 or more calories per pound.

In this link you can consult the equivalence between pounds and kilograms.

For runners, especially for those who are considering run a marathon, it is important to consult a nutritionist registered to have a personalized nutrition plan.

The following conclusions emerged from the study:

Avoid the tolimeFiber-rich snacks the night before and the morning of the race. eat that kind of aliments (such as cereals, grains, granola bars, fruits and vegetables that are high in fiber) could result in a intestinal discomfort and in suffering cramps on race day.

Watch for sweat loss and Weigh yourself before and after long runs. For every pound you lose during a run, replace it with 16 ounces of water. Checking the color of your urine is a good way to assess hydration levels. The clearer the urine, the more hydrated it is.

Consume between 30 and 60 grams of carbohydrates every hour when you exercise for more than an hour. You can consume them on the go in a variety of forms, such as jellies, candies, sports drinks, sports bars, or a combination thereof.

Consuming carbohydrates before a marathon can improve performance. There are carb provision plans that start 6 days before the race, but even if you start a high carb diet the day before the race, that can help you maintain a high intensity during the race.

The proteins are also important for increase lean muscle mass and how it helps in muscle repair. Endurance athletes require 1.2 to 1.4 grams for every 2.2 pounds (one kilo) per day.

Make sure you stick to a schedule of nutrition and hydration prior to the marathon. Race day is not the best time to try out new racers.liments and drinks.

Source: Dyetics