Golden rules of marathon nutrition every newbie should know

Failing to run a complete marathon isn’t a new issue and believe it or not is not often because of lack of training as we tend to put too much effort into that but mostly because of the lack of the right nutrition which ultimately results in the body burning out glycogen too quickly.


Over the years the concept of a marathon or half marathon has gone significant changes. So here’s what you should be doing in 2017.

Find the right carbs

No, loading up on carbs isn’t the solution. In fact, latest studies suggest just the opposite. This is because on a low carb the diet the muscles turn into a fat burning force thus, in turn, improving endurance and performance.

There’s no specific quantity for each runner. This depends on your training routine. Maintaining a balance will keep you energetic and avoid fatigue. See image below for more details.


Keep check on the weight

Contrary to popular belief that a runner doesn’t rely on diet to keep tabs on weight, maintaining a diet and the right weight is not only important but also more challenging for any athlete because with more exercise your appetite tends to grow which neither can be ignored nor fulfilled with a double cheese burger.

A good diet should consist of regular meals with loads of veggies, nuts, fruits, lean meat, fish and some dairy combined with fatty foods though in lower quantities.

The magic potion

No, it’s not supplemented I’m talking about but rather half a liter of simple beetroot juice just a couple of hours prior to the race. This is because it is loaded with nitrates. These dilate blood vessels and get the blood pumping into the muscles which in turn improves performance.

Make sure you try out the impact of the juice on your performance during your training and avoid having it directly on race day. Here’s a must try the recipe.

Mid-race Hydration

One of the most important aspects of any marathon is the mid-race hydration and no constant intake will only make you stop for toilet breaks more often than required so stop gulping down water every 1 Km.

While you can also use sports drinks I would only advise it if it’s a brand you’ve tested during training and only drink it as and when the body asks for it.

Train while fasting

If you’re looking for other ways to turn your muscles into fat torching beasts then fasting workouts is my recommendation and no you do not need any sports drinks either during these training sessions.

That’s because sports drinks do not impact performance during short runs and in future can hinder the body’s fitness as they slow down glycogen burning process. Stick to them only for runs that last 2-3 hours.



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