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Foods that can make you run longer...

Foods that can make you run longer...

A healthy diet will significantly influence your marathon training and race-day performance. Good nutrition both before and during the race is critical for good performance. When you run long distances, your energy requirements increase 3 or more times above resting values.
Long distance runners training for a marathon require a balanced diet of carbohydrate, protein and fat with other important micronutrients.

• Carbohydrate rich foods are absolutely the best fuel for endurance workouts. Carbohydrates should make up 50-65% of the diet when training for a marathon in order to maintain energy levels. If a marathon runner does not consume enough carbohydrates, he or she may suffer from hypoglycaemia (a very low level of sugar in the blood) during training and during the race.
Some examples of carbohydrates include pasta, potatoes, rice, wheat, ragi, wholegrain breads and cereals, oats.
• Don't forget about protein!! While carbohydrates are important as a source of fuel, proteins will help repair muscle tissue. Good sources of protein include fish, lean meat, skinless chicken, eggs, low fat dairy foods, pulses, nuts, tofu and other soya products.
• Fats in small quantities. They might make your food taste great but they will fill up just your stomach and not your glycogen stores. However, some important functions of fats include the absorption of fat soluble vitamins, joint lubrication, and energy production. So, use fats in small quantities.
• When training for a marathon, good hydration is essential. It is necessary to drink more than the recommended 6-8 glasses of water each day because more fluid than usual is lost via sweat and breathing during running. Dehydration leads to a decrease in blood volume, causing the heart to beat faster in order to get an adequate supply of oxygen and nutrients to the muscles and remove waste products.