Marathon You Can Do It

Runners planning to run a race should pay attention to their nutrition during the last week before planning to run a 5k , 10K , half marathon or a full marathon.

Nutrition last week before the big race

Increase your daily intake of carbohydrate, particularly whole grains, fruits and vegetables, during training. An increase in daily protein intake is also recommended, with the balance coming from dietary fat.

Carbohydrate is the major fuel used during training, and both carbohydrate and protein may help facilitate muscle recovery.

Practice fluid and carbohydrate intake, both as water and sports drinks, during training so that you are comfortable with the procedure during the marathon. Know the sport drink that will be used in your marathon, and train with it. You may also wish to experiment with carbohydrate gels (some contain caffeine; see comment below on Running a faster marathon); if the marathon provides gels at points on the course, try to experiment with the specific brand.

P.S. Remember to take plenty of sleep during the week so that, even if you don’t sleep on the eve of the race, it won’t matter.

written by Constantine Njeru \\ tags: Carbohydrate Intake, Daily Protein Intake, Eve, Fruits And Vegetables, half marathon, marathon runners, Muscle Recovery, Nutrition, Running Marathon, sleep, Sport Drink, Sports Drinks, Train, Whole Grains Fruits And Vegetables

Vitamin C is the most widely taken nutritional supplement and is available in a variety of forms, including tablets, drink mixes, crystals in capsules or naked crystals.

Tablet and capsule sizes range from 25 mg to 1500 mg. Vitamin C (as ascorbic acid) crystals are typically available in bottles containing 300 g to 1 kg of powder (a teaspoon of vitamin C crystals equals 5,000 mg).

If you want to go through the natural route.

Natural sources of Vitamin C.

Foods containing vitamin C

Vitamin C is found in a wide variety of fruits and vegetables, including citrus fruits, dark leafy greens, broccoli, tomatoes, potatoes, liver products, and oysters.

written by Constantine Njeru \\ tags: Acid Crystals, Broccoli, C Sources, C Vitamin, Capsule Sizes, Citrus Fruits, Dark Leafy Greens, Foods Containing Vitamin C, Fruits And Vegetables, Liver, Mg Vitamin C, Natural Sources, Nutritional Supplement, Oysters, Potatoes, Sources Of Vitamin C, Sources Of Vitamin C Foods, Teaspoon, Vitamin C Crystals, Vitamin C Supplement

Statistics in the developed world indicate higher incidences of obese / fat people among the poor, the low income earners and the unemployed.

The answer to why poor people are fat  can be found from a New York Times article profiling the life of recently layed off lady.

From the article : The confident young woman who had once sold expensive cosmetics had become a middle-aged woman bulging out of sweat pants, her face sagging with exhaustion, her hair matted for lack of access to a shower. Each rejection intensified her fears that she might never work again.

“Is it my age?” she asked. “Is it because I’ve gained weight?” She had been visiting a nearby food bank. “They give us cakes and cookies,” she said. “Then you wonder why poor people are fat! They’re not giving us fruits and vegetables.”

written by Constantine Njeru \\ tags: Cakes And Cookies, Cosmetics, Exhaustion, Fat People, Fears, Food Bank, Fruits And Vegetables, Incidences, Income Earners, Middle Aged Woman, Nearby Food, New York Times, Obese People, Poor People, Rejection, Statistics, Sweat Pants, York Times Article, Young Woman