Скачать с ютуб Nutrition for runners before a Marathon? - Ranjani Raman в хорошем качестве

Nutrition for runners before a Marathon? - Ranjani Raman

Preparation for marathon begins well in advance not just the before race. At least a month before the race, one should start focusing on the nourishment so that there is increase endurance and stamina. One should include a good amount of complex carbohydrates such as whole cereals, fruits and vegetables, good amount of protein through nuts, fish, sprouts, eggs and more dairy products. Definitely good amount of healthy fats to ensure we do not get injured during the race and also to promote good amount of nutrition for the day. At least 2-4 days before the race, one should focus on loading simple carbohydrates such as rice, pastas, potatoes and fruits like bananas. Take care not to load with too much of fiber because it can cause discomfort. Finally on the race day always eat foods that you are accustomed to and never try a new food on race day. You can opt for a combination of carbohydrates such as oats with fruits, fruits with nuts or toast with diluted milk. Through the race you could opt to sip lemon water, nuts with joggery or energy bars which you're used to. Remember preparation for marathon begins well before the race not just on the race day.