The body needs fat to function, and a Colorado State University nutrition handout for athletes indicates that fat may account for up to 75 percent of energy stores burned during endurance events. However, runners should get no more than 30 percent of their energy from protein sources and focus on those low in saturated fat such as lean cuts of meat, tofu, fish, egg whites, low-fat milk and nuts. On the other end of the spectrum, many runners find themselves justifying a larger meal or specific food indulgences after working out, only to find themselves gaining weight. Preparing to run a half marathon starts weeks in advance of the event. Sometimes weight can become an issue during marathon training. Learn the correct way to lose weight while still training at a high level. Here are five tips that encourage healthy weight loss during marathon training. In general, the brighter the color of the food on the plate, the more nutrition it has. A nutrition plan is as important as a mileage plan. A chicken breast has about 25 grams of protein, and an egg has 8 grams. Endurance athletes need more protein than sedentary people, so their protein intake should be about 0. Each mile you travel by foot burns, on average, 75-125 calories. Your body must get the right nutrients to perform during daily runs as well as at the big race.
75 gram of protein for each kilogram of body weight. News Training Shoes and Gear 2016 Holiday Gear Guide Injury Prevention Plantar Fasciitis Nutrition Trail Running. Runners should eat lean protein like fish and chicken. Obstacles do exist, however, and hastily restricting calorie intake or specific nutrients, like carbohydrates, can increase your risk for injury and illness as well as cause energy levels to plummet. Whole grains and vegetables are a good source for carbohydrates. The 15-Minute Adaptive Core Routine for Runners (No Gym Required). By Kim Mueller, MS, RD, Published Aug. So it is not surprising that an increasing amount of beginner and amateur runners and walkers are signing up for marathon training programs as a means to aid weight loss and improve overall health and fitness. Tina Bernstein started her professional writing career in 2011. 7, 2013. Drink enough water to keep urine output pale during the day. Runners should get at least 50 percent of their daily calories from complex carbohydrate sources such as vegetables, fruits and whole grains. As long as you balance protein, carbohydrates and fat properly, you have a lot of flexibility in what you can eat. Keep junk food to a minimum and focus on whole, fresh foods and ingredients. A biomedical engineer and personal trainer certified through ACSM and NASM, she trains clients in Los Angeles to take control of their exercise and nutrition habits. Runners who log miles training for a half marathon will need to obtain about 20 percent of their daily calories from fat, focusing on nutrient-rich fat sources such as lean meats, fatty seafood, vegetable oil, avocados and nuts.
