I'm training for a marathon. What dietary adjustments should I make to support my athletic performance?

Health buzz

by dr.caffeine on Nov 19, 2022

34 members

35 posts

A space to make aware about your body and your mind .

🗓 Menstrual Health

Puberty Problems

Health buzz

KoushikiPrasad asked 243 days ago

I'm training for a marathon. What dietary adjustments should I make to support my athletic performance?

Answer

231d

NutritionistHudaShaikh

・answered 231 days ago

Hi there,.I hope you are well. Since, you are training for a marathon, here's what you need to do. -Small out your meals, which means have meals at regular intervals, including mid meals. Have 4-6 meals throughout the day. - Before your practice, add dried fruits, fruits, to your diet. - Your requirements for carbohydrates, protein,and fats is likely to go up. -You will need 60% of carbs ( as this is going to be the primary source of energy), Protein-20% ( this will help in building muscles, recovery, and providing strength throughout. Get your complex carbs such as oats, wheat, barley, broken wheat, and protein sources such as lean meat, dairy, eggs, beans, lentils, nuts, and seeds. - Fats will be 20% to provide satiety, fight inflammation, hormone production, and for absorption of nutrients such as Vitamin D, E, K, and A.Nuts, seeds, fatty fish, eggs, avocado are great sources. - Drink enough water as hydration is important during, in between, and post the marathon. Take care ✨✨

Comment

Trending Creators

Networking

Eating Disorders

Eating Disorders

Eating Disorders

Eating Disorders

Haircare

Eating Disorders

Eating Disorders

Eating Disorders

Eating Disorders

Trending Communities

Sheskali ram

Workouts

Health & Nutristionist

General Fitness

Yoga

General Fitness

Workouts

General Fitness

دليلك للتغذية السليمة 🥗

Yoga

Get In Shape è Rola

General Fitness

هتخسى من غير متحسى 😉👌🏻

Workouts

Run with Rakhi jain

Weight Training

More Questions Like This

Popular opinion

What are some healthy snacks and meals I can prepare for myself that are quick and easy, especially with a busy schedule filled with college and extracurricular activities ?

FITNESS & NUTRITION

theintrovertgirl

・

Anonymous・5d

wheat pasta 🍝 poha paneer

nanc・5d

Snadwiches 🥪 Fried rice 🍚 soups 🍲

Popular opinion

I've heard about tracking steps for fitness, but how do I actually make it fun and not just another chore? Any cool apps or gadgets you recommend that won't break the bank ?

FITNESS & NUTRITION

theintrovertgirl

・

Anonymous・4d

For those interested in more comprehensive fitness tracking, devices like FitBit Flex and Jawbone UP combine wristbands with mobile apps to track heart rate, activity, sleep patterns, and even food intake.

nanc・4d

For smartphone users, Google Fit, Samsung Health, and the 3DTriSport pedometer are popular choices. Google Fit and Samsung Health offer step tracking, cycling tracking, and other fitness features, while the 3DTriSport pedometer provides accurate step tracking.

Popular opinion

I love playing sports but sometimes struggle with energy levels. Can you suggest a pre-game meal or snack that can boost my performance?

NutriVibe

theintrovertgirl

・

Na_Dia・5d

You can have energy drinks though I don't know much about it 😷

NutritionistMayuriKhanduja・5d

Hey there may I know what kind of sport you play ? High energy sports needs more energy to play if that is your concern,you have to manage your carbs level in your body and after sport protein and electrolytes levels To know more on it you can book one on one consultation with me 😄

Popular opinion

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

NutriVibe

KoushikiPrasad

・

Seemachaudhary・6d

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.

Na_Dia・6d

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.

Popular opinion

I am working women and I have a very sedentary lifestyle experiencing side effects of this... what to do?

Ayurveda Naturopathy

Kavya_r

・

Ayurveda_DrVarsha・-4d

Hii I am Dr Varsha , an Ayurvedic expert . Ayurveda has effective detox therapies to remove the toxins from our body. The body feels heavy and lethargic due to the toxin buildup which is called Aama in Ayurveda. Please attend my live sessions to know more regarding it.

intimacycoachsampadafotedar・-8d

Hi. Hope you are doing good! A sedentary lifestyle, especially as a working individual can have negative consequences. To beat this, form a proper, doable routine for yourself. Wake up and have some water. Go for a half an hour walk and come back. Take a shower and hop into the kitchen to prepare some healthy breakfast for yourself. Between your work, make sure you take 5-10 min out for short walks or stretches. Basically some form of movement is very important. Take your lunch on time In the evenings, you can take a work break and water plants, dust the furniture, etc. you can even go for a walk. Have your dinner on time and try to sleep early. If you incorporated exercise in your routine, you will probably fall asleep early. Make sure you read a few pages of some book before you sleep

Popular opinion

Kapsül dolap nedir ? @AJoyfulBreak @sevdadiker @toobe @BaharKalyoncuYücel

Moda👠

Bircece

・

-11d

AJoyfulBreak・-14d

Daha az kıyafetle daha fazla kombinasyon yaparak gardırobu basitleştirmek ve sadeleştirmek günümüz şartlarında artık herkesin istediği bir şey haline geldi. Bunu uygulamak kolay mı? Moda dünyasında yeni trendler hız kesmeden devam ettiği için bence değil🥲 Ama bunun farkındalığının başlaması ve sadeleşmeye çabalamamız bile çok güzel bir adım bence.🌸

BaharKalyoncuYücel・-12d

Hmmm, bütün ihtiyaçlarımızın en az kıyafetle karşılanabileceği bir dolap mıdır ?

Top discussion

Bagaimana cara olahraga yang baik dan benar saat ingin bentuk badan bagus tampa ke gym?

Sehat dan Bugar

elisaindo

・

12d

Anonymous・12d

Dance workout di kamar, asyik banget dan bikin happy.

Anonymous・12d

Pakai alat olahraga portable kayak skipping rope atau resistance bands, bisa sambil nonton Netflix juga!

Top discussion

؟تعرفي اي عن الرياضة في فتره الحمل

SHEalty

Nouran mahran

・

Anonymous・5d

تعرفوا اي عن الرياضه اثناء فتره الحمل

Popular opinion

How can I manifest greater physical strength and endurance in my workouts?

Satvatma-The Pure Soul

・

ManifestwithSejal・2d

Manifesting starts from the wish and the burning desire to achieve goal in life write your goals and process as well to achieve the goal visualise the process as well as the goal that you are achieving through this process and consistency is the key if do it consistently you will surely achieve it affirmations with visualisation will also help

Astroscience_Shagun・3d

Hey Deepti, Good to see you here.. To manifest anything I suggest three Ws.. 1st is Wish then Will power and then Way When you have a strong desire to manifest your wish, keep faith and start enjoying the wish as if it has happened in your reality and then start applying the ways or various methods whichever fits best for your desires. Regards Shagun K Singh

Top discussion

Want to improve your health and energy levels? Discover the secrets of proper nutrition!😊😊😊

Road trip

Beautygirl

・

-8d

Fe_male・16d

@Mountains of India

Fe_male・16d

Hello @ankita_pathak

Trending creators for you

Networking

Eating Disorders

Eating Disorders

HolisticWellnessCoach_Sanna

Eating Disorders

Eating Disorders

Haircare

Eating Disorders

Eating Disorders

PranayamaCoach_Deepika

Eating Disorders

Arpitatechteam

Eating Disorders

I m appu kiran and I have a couple questions about thismore

Trending communities for you

See All

Sheskali ram

⏲️ Fitness

I provide Opportunity international digital work business success this is the first step you 👈🤝🤙8101667213( rejistaion from free 👈 wonderful income and beautiful lifestyle financiel freedom anytime 🆗👉🥰 your interesting inbox 📥 me contact me 👈🤝🤙more

Health & Nutristionist

2.1k

⏲️ Fitness

Healthy Lifestyle more

Wellness and Beyond

⏲️ Fitness

fitness freaks💪🔥

3.0k

⏲️ Fitness

Health and Fitness

1.8k

⏲️ Fitness

Miss wellbee

111

⏲️ Fitness

دليلك للتغذية السليمة 🥗

895

⏲️ Fitness

Get In Shape è Rola

117

⏲️ Fitness

If you are looking for lifestyle modifications,having medical issues that need nutritional intervention, you are seeking to get in shape, or you are looking for professional tips for a healthy diet, this community is what you are looking for. It is not a hidden fact that what we consume and eat has a huge impact on our health. Also, nutrition therapy is recommended for many illnesses either to control the condition or allow proper response for medical treatment. Our services include: weight management cancer autoimmune disease renal disease liver disease gastrointestinal disease diabetes insulin resistance infertility pregnancy pediatric Post bariatric surgery'smore

هتخسى من غير متحسى 😉👌🏻

176

⏲️ Fitness

هتخسى ببساطه و سهوله متعقديش نفسك الدايت دا لعبتى سيبى نفسك و ادخلى برجلك اليمين و بكل طاقه ايجابيه 😍 انا دكتور آيه مصطفى سيبى شكل جسمك عليا و انا هظبطك و من غير حرمان و هخليكى تاكلى كل حاجه و تخسى ف نفس الوقت 😍😉more

Run with Rakhi jain

2.0k

⏲️ Fitness

if u want to start ur journey as a runner and need some motivation then this community is for u !more