Low fat milk, yogurt, and fruits are great sources of carbohydrates to help refuel your body after exercise.
Nutrition is critical while training for a mini marathon, a full marathon, or any kind of athletic event. But what are you supposed to eat? There are a million different tips and tricks people try in order to increase their performance. You don’t need to spend tons of money buying the newest product on the shelf. Believe it or not, you can (and should) eat REAL food like fruit, vegetables, milk, whole grains, and lean meats.
When you are thinking about what to eat while training, the word carbohydrate should pop into your mind. We hear people talk about carbohydrate loading and eating plates full of pasta before an event, but why? The answer: Carbohydrates are needed to fuel your muscles. No matter what your athletic ability–from spectator to elite runner–you should nourish yourself with a nutrient rich diet high in carbohydrates, adequate protein, and low in fat. Carbohydrates are important for not only endurance athletes but also those who train hard day after day and want to maintain high energy.
The amount of calories you need varies from person to person and depends on your age, sex, weight, height, and activity level. During training, you will need to add 100 calories per mile you will be running. The following gives you an idea of where your calories should be coming from for optimal results:
- 60-65% of your calories should come from carbohydrates, particularly complex carbohydrates. If you eat a low-carbohydrate diet, your muscles will feel chronically fatigued. You’ll train, but not at your best.
- 10-15% should come from protein (you need 0.5 to .075 grams per pound of your body weight each day)
- 20-25% of your total calories should come from fats
If you are a first time Mini-Marathon runner, you may be looking at these amounts and feeling overwhelmed. Basically, you want to eat your meals high in carbohydrates while adding lean protein and healthy fats.
Here is a sample dinner that would be great while training. (mayoclinic.com)
Food Item Carbs Calories
|Salmon, baked (3 ounces)
|Brown rice (1 cup)
|Broccoli, steamed (1 cup)
|Milk, fat-free (8 ounces)
|Lettuce salad with tomatoes and carrots (1 1/4 cups)
|Fat-free Italian salad dressing (2 tablespoons)
|Walnuts (1/4 cup)
Total 77 752
Some foods are great sources of protein and others are great sources of carbohydrates. Some contain both, such as milk and yogurt. To give you a better idea what you should be eating see the foods listed below:
Good Carbohydrate Sources:
Potatoes, yams, beans, peas, wheat bread, bananas, low fat milk, yogurt, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables
Good Protein Sources:
Low fat milk, beans, green peas, lean beef, chicken, fish, eggs, cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy products
Carbs, carbs, and more carbs! Carbohydrates provide the fuel for runners–so load up!
Make sure to read the blog next week to see how to fuel your body right before and after the event (Indy Mini). Click here for more information on the Indy Mini Marathon and for proper shoes and accessories. Good Luck on your training!
Filed under: Dairy, Diet, Health, Indiana, Indianapolis 500, Nutrition, Physical Activity | Tagged: athlete, calorie, carbohydate, fat, Indy Mini Marathon, protein, race, runner, running, training | 2 Comments »