Each marathon season, I see runners who have committed countless hours to their training, but they often overlook a crucial elementโnutrition. Many times, itโs not a lack of preparation or endurance that holds them back, but an incomplete nutrition strategy.
As a sports nutritionist whoโs guided countless marathoners, I know the right nutrition can make or break your performance on race day. Itโs not just about logging those miles; what you eat before the marathon is equally crucial.
So, what should you focus on?
๐๐ผ๐ผ๐ฑ๐ ๐๐ผ ๐๐บ๐ฏ๐ฟ๐ฎ๐ฐ๐ฒ: โก๏ธ ๐๐ผ๐บ๐ฝ๐น๐ฒ๐ ๐๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ like whole grain pasta, brown rice, and sweet potatoes are excellent for sustained energy. โก๏ธ ๐๐ฒ๐ฎ๐ป ๐ฃ๐ฟ๐ผ๐๐ฒ๐ถ๐ป๐ like chicken, fish, and tofu help with muscle repair. โก๏ธ ๐๐ฟ๐๐ถ๐๐ & ๐ฉ๐ฒ๐ด๐ฒ๐๐ฎ๐ฏ๐น๐ฒ๐ like bananas and beets provide vital nutrients. โก๏ธ ๐๐ฒ๐ฎ๐น๐๐ต๐ ๐๐ฎ๐๐ from avocado or nuts fuel your body, but in moderation.
๐๐ผ๐ผ๐ฑ๐ ๐๐ผ ๐๐๐ผ๐ถ๐ฑ: โก๏ธ ๐๐ถ๐ด๐ต-๐๐ถ๐ฏ๐ฒ๐ฟ ๐๐ผ๐ผ๐ฑ๐ can cause bloating and discomfort. โก๏ธ ๐ฆ๐ฝ๐ถ๐ฐ๐ ๐ผ๐ฟ ๐๐ฎ๐๐๐ ๐๐ผ๐ผ๐ฑ๐ might lead to indigestion and slow digestion. โก๏ธ ๐๐น๐ฐ๐ผ๐ต๐ผ๐น can disrupt your hydration and energy levels. โก๏ธ ๐จ๐ป๐ณ๐ฎ๐บ๐ถ๐น๐ถ๐ฎ๐ฟ ๐๐ผ๐ผ๐ฑ๐ may trigger digestive issues, so stick to what you know.
Want to know exactly when and how to incorporate or avoid these foods for optimal race-day performance?
Rashmi Cherian
๐๐ผ๐ผ๐ฑ๐ ๐๐ผ ๐๐๐ผ๐ถ๐ฑ ๐ฎ๐ป๐ฑ ๐๐บ๐ฏ๐ฟ๐ฎ๐ฐ๐ฒ ๐๐ฒ๐ณ๐ผ๐ฟ๐ฒ ๐ฌ๐ผ๐๐ฟ ๐ ๐ฎ๐ฟ๐ฎ๐๐ต๐ผ๐ป
Each marathon season, I see runners who have committed countless hours to their training, but they often overlook a crucial elementโnutrition. Many times, itโs not a lack of preparation or endurance that holds them back, but an incomplete nutrition strategy.
As a sports nutritionist whoโs guided countless marathoners, I know the right nutrition can make or break your performance on race day. Itโs not just about logging those miles; what you eat before the marathon is equally crucial.
So, what should you focus on?
๐๐ผ๐ผ๐ฑ๐ ๐๐ผ ๐๐บ๐ฏ๐ฟ๐ฎ๐ฐ๐ฒ:
โก๏ธ ๐๐ผ๐บ๐ฝ๐น๐ฒ๐ ๐๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ like whole grain pasta, brown rice, and sweet potatoes are excellent for sustained energy.
โก๏ธ ๐๐ฒ๐ฎ๐ป ๐ฃ๐ฟ๐ผ๐๐ฒ๐ถ๐ป๐ like chicken, fish, and tofu help with muscle repair.
โก๏ธ ๐๐ฟ๐๐ถ๐๐ & ๐ฉ๐ฒ๐ด๐ฒ๐๐ฎ๐ฏ๐น๐ฒ๐ like bananas and beets provide vital nutrients.
โก๏ธ ๐๐ฒ๐ฎ๐น๐๐ต๐ ๐๐ฎ๐๐ from avocado or nuts fuel your body, but in moderation.
๐๐ผ๐ผ๐ฑ๐ ๐๐ผ ๐๐๐ผ๐ถ๐ฑ:
โก๏ธ ๐๐ถ๐ด๐ต-๐๐ถ๐ฏ๐ฒ๐ฟ ๐๐ผ๐ผ๐ฑ๐ can cause bloating and discomfort.
โก๏ธ ๐ฆ๐ฝ๐ถ๐ฐ๐ ๐ผ๐ฟ ๐๐ฎ๐๐๐ ๐๐ผ๐ผ๐ฑ๐ might lead to indigestion and slow digestion.
โก๏ธ ๐๐น๐ฐ๐ผ๐ต๐ผ๐น can disrupt your hydration and energy levels.
โก๏ธ ๐จ๐ป๐ณ๐ฎ๐บ๐ถ๐น๐ถ๐ฎ๐ฟ ๐๐ผ๐ผ๐ฑ๐ may trigger digestive issues, so stick to what you know.
Want to know exactly when and how to incorporate or avoid these foods for optimal race-day performance?
๐๐ผ๐บ๐บ๐ฒ๐ป๐ "๐ฃ๐ฒ๐ฟ๐๐ผ๐ป๐ฎ๐น๐ถ๐๐ฒ๐ฑ ๐ฆ๐๐ฟ๐ฎ๐๐ฒ๐ด๐" ๐ฎ๐ป๐ฑ ๐โ๐น๐น ๐ต๐ฒ๐น๐ฝ ๐๐ผ๐ ๐ฏ๐๐ถ๐น๐ฑ ๐ฎ ๐ฝ๐ฒ๐ฟ๐๐ผ๐ป๐ฎ๐น๐ถ๐๐ฒ๐ฑ ๐ฝ๐ฟ๐ฒ-๐ฟ๐ฎ๐ฐ๐ฒ ๐ป๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป ๐๐๐ฟ๐ฎ๐๐ฒ๐ด๐ ๐๐ต๐ฎ๐โ๐น๐น ๐ด๐ฒ๐ ๐๐ผ๐ ๐ฎ๐ฐ๐ฟ๐ผ๐๐ ๐๐ต๐ฎ๐ ๐ณ๐ถ๐ป๐ถ๐๐ต ๐น๐ถ๐ป๐ฒ ๐ณ๐ฒ๐ฒ๐น๐ถ๐ป๐ด ๐๐๐ฟ๐ผ๐ป๐ด!
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