Iโm Rashmi Cherian, your go-to Sports Nutritionist, and I often get asked: โ๐ช๐ต๐ฎ๐โ๐ ๐๐ต๐ฒ ๐๐ฒ๐ฐ๐ฟ๐ฒ๐ ๐๐ผ ๐ป๐ฎ๐ถ๐น๐ถ๐ป๐ด ๐บ๐ ๐บ๐ฎ๐ฟ๐ฎ๐๐ต๐ผ๐ป?โ While race day brings that electric thrill, itโs the prep work before and the recovery after that truly sets the stage for your success.
Letโs break down the science behind marathon nutrition and how it works to support you through every stage of the race.
Think of your muscles like a car's gas tank. Carb-loading is like filling up before a long road trip. I tell my athletes, "๐๐ผ๐ป'๐ ๐ฐ๐๐ ๐ฐ๐ฎ๐ฟ๐ฏ๐ ๐ป๐ผ๐, ๐น๐ฒ๐ฎ๐ป ๐ถ๐ป๐๐ผ ๐๐ต๐ฒ๐บ!
It's more than just drinking water. Your body needs a balance of fluids and electrolytes to stay cool and run smoothly. Aim for pale yellow urine as a hydration marker.
I often say to my athletes, โ๐๐๐ฒ๐น ๐๐ต๐ถ๐น๐ฒ ๐๐ผ๐โ๐ฟ๐ฒ ๐บ๐ผ๐๐ถ๐ป๐ด!โ Aim to take in ๐ฒ๐ฌ-๐ต๐ฌ ๐ด๐ฟ๐ฎ๐บ๐ of carbs per hour during the race. Think of it as refuelling your engine before it runs out. Donโt let hunger slow you downโkeep those energy levels up!
The first 30 minutes after you finish are crucial. Your muscles are like sponges, soaking up nutrients to repair and rebuild. Protein and carbs are your best friends here.
Marathons can be tough, but with the right nutrition strategy, you can tackle them with confidence. Itโs not just about crossing that finish line; itโs about how you prepare and recover that truly matters. If youโre ready to take your performance to the next level, ๐๐ ๐บ๐ฒ ๐๐ผ ๐๐ฐ๐ต๐ฒ๐ฑ๐๐น๐ฒ ๐ฎ ๐ฐ๐ผ๐ป๐๐๐น๐๐ฎ๐๐ถ๐ผ๐ป. ๐๐ฒ๐โ๐ ๐๐๐ฎ๐ฟ๐ ๐๐ผ๐๐ฟ ๐ท๐ผ๐๐ฟ๐ป๐ฒ๐ ๐๐ผ ๐ฝ๐ฒ๐ฎ๐ธ ๐ฝ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ๐ฎ๐ป๐ฐ๐ฒ ๐๐ถ๐๐ต ๐๐ฐ๐ถ๐ฒ๐ป๐ฐ๐ฒ-๐ฏ๐ฎ๐ฐ๐ธ๐ฒ๐ฑ ๐๐ฒ๐ฐ๐ต๐ป๐ถ๐พ๐๐ฒ๐ ๐๐ฎ๐ถ๐น๐ผ๐ฟ๐ฒ๐ฑ ๐ท๐๐๐ ๐ณ๐ผ๐ฟ ๐ฌ๐ข๐จ!
Rashmi Cherian
Iโm Rashmi Cherian, your go-to Sports Nutritionist, and I often get asked: โ๐ช๐ต๐ฎ๐โ๐ ๐๐ต๐ฒ ๐๐ฒ๐ฐ๐ฟ๐ฒ๐ ๐๐ผ ๐ป๐ฎ๐ถ๐น๐ถ๐ป๐ด ๐บ๐ ๐บ๐ฎ๐ฟ๐ฎ๐๐ต๐ผ๐ป?โ While race day brings that electric thrill, itโs the prep work before and the recovery after that truly sets the stage for your success.
Letโs break down the science behind marathon nutrition and how it works to support you through every stage of the race.
โก๏ธ ๐ฃ๐ฟ๐ฒ-๐ฅ๐ฎ๐ฐ๐ฒ ๐๐ฎ๐ฟ๐ฏ ๐๐ผ๐ฎ๐ฑ๐ถ๐ป๐ด
Think of your muscles like a car's gas tank. Carb-loading is like filling up before a long road trip. I tell my athletes, "๐๐ผ๐ป'๐ ๐ฐ๐๐ ๐ฐ๐ฎ๐ฟ๐ฏ๐ ๐ป๐ผ๐, ๐น๐ฒ๐ฎ๐ป ๐ถ๐ป๐๐ผ ๐๐ต๐ฒ๐บ!
โก๏ธ ๐๐๐ฑ๐ฟ๐ฎ๐๐ถ๐ผ๐ป ๐ฆ๐ฐ๐ถ๐ฒ๐ป๐ฐ๐ฒ
It's more than just drinking water. Your body needs a balance of fluids and electrolytes to stay cool and run smoothly. Aim for pale yellow urine as a hydration marker.
โก๏ธ ๐๐๐ฟ๐ถ๐ป๐ด-๐ฅ๐ฎ๐ฐ๐ฒ ๐๐๐ฒ๐น๐ถ๐ป๐ด
I often say to my athletes, โ๐๐๐ฒ๐น ๐๐ต๐ถ๐น๐ฒ ๐๐ผ๐โ๐ฟ๐ฒ ๐บ๐ผ๐๐ถ๐ป๐ด!โ Aim to take in ๐ฒ๐ฌ-๐ต๐ฌ ๐ด๐ฟ๐ฎ๐บ๐ of carbs per hour during the race. Think of it as refuelling your engine before it runs out. Donโt let hunger slow you downโkeep those energy levels up!
โก๏ธ ๐ฅ๐ฒ๐ฐ๐ผ๐๐ฒ๐ฟ๐ ๐ฆ๐ฐ๐ถ๐ฒ๐ป๐ฐ๐ฒ
The first 30 minutes after you finish are crucial. Your muscles are like sponges, soaking up nutrients to repair and rebuild. Protein and carbs are your best friends here.
Marathons can be tough, but with the right nutrition strategy, you can tackle them with confidence. Itโs not just about crossing that finish line; itโs about how you prepare and recover that truly matters. If youโre ready to take your performance to the next level, ๐๐ ๐บ๐ฒ ๐๐ผ ๐๐ฐ๐ต๐ฒ๐ฑ๐๐น๐ฒ ๐ฎ ๐ฐ๐ผ๐ป๐๐๐น๐๐ฎ๐๐ถ๐ผ๐ป. ๐๐ฒ๐โ๐ ๐๐๐ฎ๐ฟ๐ ๐๐ผ๐๐ฟ ๐ท๐ผ๐๐ฟ๐ป๐ฒ๐ ๐๐ผ ๐ฝ๐ฒ๐ฎ๐ธ ๐ฝ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ๐ฎ๐ป๐ฐ๐ฒ ๐๐ถ๐๐ต ๐๐ฐ๐ถ๐ฒ๐ป๐ฐ๐ฒ-๐ฏ๐ฎ๐ฐ๐ธ๐ฒ๐ฑ ๐๐ฒ๐ฐ๐ต๐ป๐ถ๐พ๐๐ฒ๐ ๐๐ฎ๐ถ๐น๐ผ๐ฟ๐ฒ๐ฑ ๐ท๐๐๐ ๐ณ๐ผ๐ฟ ๐ฌ๐ข๐จ!
Stay strong, and happy running!
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