INCORPORATING WHOLE FOODS INTO YOUR MARATHON TRAINING DIET
Including whole foods in your diet while training for a marathon can have a lot of advantages, including boosting your energy level and enhancing digestion, aiding recovery, and many other benefits.
The principal fuel for endurance activity is carbs, which are often available in whole foods. To ensure that you have enough energy to train and compete, eat a diet high in healthy grains, fruits, and vegetables.
THE IMPORTANCE OF A NUTRIENT-DENSE TRAINING DIET FOR RUNNERS
If you’re a runner and you’re looking to maximise your performance and overall well-being, then you need to pay attention to what you eat. It’s arguable that proper nutrition is equally crucial to runners as the exercise itself. Eating a variety of nutrient-dense foods provides your body with the essential vitamins, minerals, and other nutrients needed to fuel your training. It also helps to reduce the risk of injury, fatigue, and overtraining. Another benefit is that it can lessen stress levels and boost mental and emotional health by giving the body the nutrition it needs to fight depression and anxiety. It’s too good to be true!
WHOLE FOOD MARATHON TRAINING DIET: BEFORE, DURING AND AFTER THE RACE
A whole food marathon training diet should focus on nutrient-dense foods that provide the energy and nutrients necessary to fuel training and recovery. Here are some tips from UCAN Athletes for incorporating whole foods into your diet before, during, and after a marathon race:
BEFORE THE RACE:
- Increase your intake of complex carbohydrates, such as whole grains, fruits, and vegetables, to fuel your body for the race. UCAN uses Livesteady (previously known as SuperStarch), a complex carbohydrate that doesn’t spike blood sugar, delivering a slow and steady release of glucose into the bloodstream.
- Include healthy fats, such as avocado, nuts, and seeds, to provide energy and support brain function.
- Stay hydrated by drinking plenty of water and electrolyte-rich fluids, this is when our UCAN Hydrate Powder comes in handy.
DURING THE RACE:
- Consume easily digestible carbohydrates, such as UCAN Edge Energy gels to provide a quick source of energy.
- Drink water and UCAN Hydrates at regular intervals to stay hydrated. They come in tasty different flavours.
AFTER THE RACE:
Fueling up after a race is crucial for helping the muscles repair to work as soon as possible.
- Consume a source of protein, such as chicken, lean meat or fish. Our UCAN Energy + Protein Powders are made with pea protein that optimise post-workout muscle repair while unlocking long-lasting energy and curbing hunger.
- Eat a mix of carbohydrates and protein, such as a sweet potato and chicken or whole grain pasta with a meat sauce, to replenish glycogen stores and repair muscle tissue.
- Stay on top of your hydration by replenishing important electrolytes with UCAN Hydrates.
- Most important of all, to have plenty of rest, as it is one of the most important things you can do for your physical and mental wellbeing. After a marathon race, the body requires time to repair muscle tissue, and sufficient rest is necessary for this process to happen.
It’s important to pay attention to your body’s signals and cues, especially when it comes to getting enough rest, eating healthy, and exercising. If you’re feeling tired, take a break and rest. If your body is craving something, make sure it is something nutritious. And if you’re feeling sluggish, get moving and get some exercise!