{"id":14415,"date":"2016-03-01T09:00:33","date_gmt":"2016-03-01T01:00:33","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=14415"},"modified":"2016-03-01T00:16:58","modified_gmt":"2016-02-29T16:16:58","slug":"marathon-nutrition-tips-by-emma-rose-power-up-with-protein-and-carbs","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/marathon-nutrition-tips-by-emma-rose-power-up-with-protein-and-carbs\/","title":{"rendered":"Marathon Nutrition Tips by Emma Rose: Power Up with Protein and Carbs"},"content":{"rendered":"

The marathon majors get underway this Sunday with the Tokyo Marathon 2016, and for those who have decided to make this sporting challenge their fitness goal for this year, it’s important to not only follow a sensible training plan, but also to fuel your body with the right foods and nutrients.<\/p>\n

We spoke to expert Emma Rose<\/strong>, nutritionist for Fresh Fitness Food<\/a>, London’s premium provider of bespoke nutrition plans for fitness enthusiasts, athletes and busy professionals, for her advice on matching your nutrition to your training goals…<\/p>\n

What should you eat?<\/h3>\n

When training for a marathon, it’s important to fuel your body with whole-grain sources of\u00a0high quality\u00a0<\/strong>carbohydrate<\/strong>, such as\u00a0quinoa<\/strong>,\u00a0rice<\/strong>,\u00a0whole wheat pasta<\/strong>.\u00a0Carbohydrate is stored in small quantities in the body in the muscles and liver as glycogen, which is then used as energy for the muscles during training sessions, so it’s important to have an adequate intake and keep these levels topped up.<\/p>\n

\"Image:<\/a>
Image: dutchfoodinnovations.com<\/figcaption><\/figure>\n

Protein requirements also increase<\/strong>, in order to facilitate muscle recovery. Choose sources such as\u00a0lean meats<\/strong>\u00a0(grass-fed beef, skinless chicken breast, roast turkey),\u00a0fish<\/strong>\u00a0(tuna, and salmon in particular),\u00a0eggs<\/strong>\u00a0and\u00a0dairy<\/strong>.<\/p>\n

The correct amount of\u00a0protein<\/strong>\u00a0will help faster recovery and allow you to train harder on workout days by repairing and growing lean muscle. For optimal recovery eat between 1.2 – 1.7g of protein per kg of body weight — however the right amount within this range can be assessed and adjusted if necessary.<\/p>\n

\"Image:<\/a>
Image: hubspot.net<\/figcaption><\/figure>\n

What to eat pre-training<\/h3>\n

Try to focus on\u00a0smaller carbohydrate snacks<\/strong>\u00a0that have a fairly high glycemic index score (GI). A food’s GI measure is relative to how quickly it is digested and broken down into glucose, so\u00a0high-GI foods<\/strong>\u00a0are absorbed faster and less strain is placed on the gut.<\/p>\n

What to eat post-training<\/h3>\n

Your post training meal needs to include\u00a0both protein and carb <\/strong>—\u00a0both are essential for recovery after training. The carb component replenishes glycogen stores and the protein is vital for the growth and repair of muscle tissue.<\/p>\n

Should you drink while training?<\/h3>\n

Alcohol is essentially empty calories and devoid of any nutritional value. While training for a marathon it is important to fuel your body with the most nutrient dense foods you can to support all your body systems as heavy training can put stress on the body and impact immunity and recovery. For this reason, it is best to\u00a0avoid alcohol<\/strong>\u00a0completely.<\/p>\n

\"Image:<\/a>
Image: 4cminews.com<\/figcaption><\/figure>\n

On the day…<\/h3>\n

The morning of your race<\/strong>\u00a0is the time to\u00a0top up your glycogen stores and hydrate<\/strong>\u00a0after a night’s sleep. Eat a meal a good three hours before an event to give your body time to digest. Slow release (low GI) carbs are the best nourishment for your body a few hours before a race, for example wholegrain rice and pasta<\/strong>.\u00a0Avoid fatty foods<\/strong>\u00a0that will lie in your stomach, and anything that you’re not used to, this is important to not stress and upset the stomach.<\/p>\n

During the race you will need to top up glycogen stores, a guideline is 30-60g per hour — that’s roughly a\u00a0gel<\/strong>\u00a0plus a\u00a0sports drink<\/strong>\u00a0(containing carbs and electrolytes) every hour.<\/p>\n

Your\u00a0post-race nutrition<\/strong>\u00a0should include\u00a0high GI carbs<\/strong>\u00a0and\u00a0protein-rich foods<\/strong>\u00a0to boost your energy, rebuild glycogen stores and repair damaged muscle tissue. The best foods to eat immediately after are easily digested carbs — try a\u00a0banana,<\/strong>\u00a0which provides a good supply of carb as well as potassium to prevent muscle cramps, or a drink\/smoothie that contains carbs as well as a small amount of protein.<\/p>\n

\"Image:<\/a>
Image: koolaufarmers.com<\/figcaption><\/figure>\n

– Cover\u00a0Image: sustainus.org
\n– Source: AFP Relaxnews<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

The marathon majors get underway this Sunday with the Tokyo Marathon 2016, and for those who have decided to make this sporting challenge their fitness goal for this year, it’s important to not only follow a sensible training plan, but also to fuel your body with the right foods and nutrients. We spoke to expert […]<\/p>\n","protected":false},"author":1,"featured_media":14424,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[32,33],"tags":[293],"yoast_head":"\nMarathon Nutrition Tips by Emma Rose: Power Up with Protein and Carbs | Pamper.My<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/marathon-nutrition-tips-by-emma-rose-power-up-with-protein-and-carbs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon Nutrition Tips by Emma Rose: Power Up with Protein and Carbs | Pamper.My\" \/>\n<meta property=\"og:description\" content=\"The marathon majors get underway this Sunday with the Tokyo Marathon 2016, and for those who have decided to make this sporting challenge their fitness goal for this year, it’s important to not only follow a sensible training plan, but also to fuel your body with the right foods and nutrients. 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Specialist outdoor activity website timeoutdoors asked 1000s of its members about the obstacles they faced when getting more active\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/08\/pamper.my_fitness.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":92772,"url":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/quickchatwithpamper-pampermygiveaway-learn-some-tips-from-ironwoman-chrissy-kha-khrang-on-how-to-prep-for-a-marathon-win-yourself-a-pair-of-under-armour-hovr-connected-fitness-worth-rm599\/","url_meta":{"origin":14415,"position":3},"title":"#QuickChatwithPamper & #PamperMyGiveaway: Learn Some Tips From Ironwoman Chrissy Kha Khrang On How To Prep For A Marathon & Win Yourself A Pair Of Under Armour HOVR Connected Fitness Worth RM599","date":"Oct 1, 2019","format":false,"excerpt":"Last week we had a chat with Myanmar-born Malaysia-based ironwoman, Chrissy Kha Khrang, before her run at the\u00a0Kuala Lumpur\u00a0Standard\u00a0Chartered\u00a0Marathon\u00a0(SCKLM 2019) that just took place last Sunday. \u00a0 View this post on Instagram \u00a0 Twisted my right ankle after 12km mark but decided to continue the race.\ud83e\udd74 . At 17km mark,\u2026","rel":"","context":"In "Contest"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2019\/09\/Under-Armour-Chrissy-Kha-Khrang-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":82863,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/benefits-plant-based-nutrition\/","url_meta":{"origin":14415,"position":4},"title":"What Are The Benefits of Plant-Based Nutrition?","date":"Oct 5, 2018","format":false,"excerpt":"Plant-based diets and plant-based nutrition are both terms that we\u2019re hearing more and more these days, but the concept of plant-based nutrition is not a new one. Plant-based diets are, for the most part, vegetarian in nature. But a plant-based diet really describes an approach to eating, rather than applying\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2018\/10\/Plant-based-foods.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":48145,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/weird-diet-tips-favourite-celebrities\/","url_meta":{"origin":14415,"position":5},"title":"Weird Diet Tips From Your Favourite Celebrities","date":"Jun 29, 2017","format":false,"excerpt":"How many of us actually adore female celebrities not just solely because of their beauty but their healthy and strong lifestyle too. It is no secret that many of the celebrities love to have fit and toned bodies. It takes so much work and effort getting into the body shape\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/06\/pamper.my_celebrities3.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/14415"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=14415"}],"version-history":[{"count":0,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/14415\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/14424"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=14415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=14415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=14415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}