by Dietitian_Sheema on Nov 21, 2022
990 members
838 posts
Welcome to NutriVibe, I’m dietitian Sheema here to support you on a journey towards vibrant health and well-being together. Join our supportive community as we empower each other to make mindful choices, nourish our bodies, and embrace a balanced lifestyle. Together, we strive to cultivate strength, resilience, and happiness, one healthy habit at a time. Let's conquer our wellness goals and inspire others along the way. Together, we are unstoppable!
I’m training for a marathon and want to optimize my nutrition for performance. What should my pre-race and post-race meals look like
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226d
・answered 226 days ago
Hey kaushiki there are many ways to train for a marathon,I would like to know more of yours Carb loading is done before 15 days of marathon (including cereals,millets,eggs ,soaked oats,all dals and electrolytes) Post marathon replenishment therepy is done to deal with wear and tear of muscles (electrolytes,hydration ,nuts and seeds,in the golden hour then coming to normal diet gradually) Hope this works for you
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225d
・answered 225 days ago
Pre-race meals should focus on complex carbohydrates for sustained energy, lean proteins for muscle repair, and some healthy fats. Examples include oatmeal with fruits and nuts, whole grain toast with peanut butter, or grilled chicken with sweet potatoes and vegetables.
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225d
・answered 225 days ago
Post-race meals are crucial for recovery and should include a mix of protein and carbohydrates to replenish glycogen stores and repair muscles. Good options are a protein smoothie with fruits, grilled salmon with quinoa and vegetables, or a turkey sandwich on whole grain bread. Hydration is also key, so don't forget to drink plenty of water.
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225d
・answered 225 days ago
Pre-race Eat a balanced meal rich in complex carbs, moderate in protein, and low in fat 2-3 hours before the race. Think oatmeal with fruit and nuts, or a turkey sandwich on whole grain bread. Post-race Aim for a combination of protein and carbs to aid in recovery. Options include a turkey wrap with veggies, a smoothie with protein powder and fruit, or grilled chicken with sweet potatoes and greens.
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