Tag Archives: Nutrition

Protein Requirement For Runners.

The importance of protein for runners is, protein helps in injury prevention. Protein is crucial to muscle recovery after a run.

During running a alot of body tissues experience small tears. A diet rich in protein helps in repairing muscle damage.

Research also has shown when protein is taken atleast one hour after work out it diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle.

Amount of protein runners should eat

To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend eating protein within 30 minutes of finishing a run that’s when your muscles are the most receptive to a helping hand.

The amount of protein to eat should be based on your sex, weight and age. Running Times magazine has a formula on how to calculate your Protein requirement based on your weight.Read it at Running Times Nutrition

Learning How To Run A Marathon

The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.

If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.

How to run

Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.

Learning about a runners nutrition

Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.

Learning about Injuries

Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.

Remember to take rest days. This will allow your muscles to recover from fatigue.

Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.

Talk to running experts

It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.

Nutrition Last Week Before Running 5k, 10K, 15k, half & full marathon

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.