Proper marathon nutrition must be adhered to during training in order for persons to gain the most out of their efforts. The first thing to understand is how many calories the body needs each day, then persons need to tailor what they eat to match their recommended caloric intake. Also, adequate water must always be combined with a diet plan.
Dietary Staples in Marathon Nutrition
Meal plans should include as much fresh produce and uncooked meals as possible. Proteins, fruits, vegetables, and whole grains should be proprtionately combined for balanced meals. Raw vegetables and salads are important, since these will allow the consumption of all the natural nutrients that cooking can deplete.
Additionally, it is best to replace red meat with fish and chicken (especially skinless breast). Vegetarians can use soy and whey products to gain the protein that would otherwise come from animal products. Regardless of food preferences, an all fruits and vegetable day is strongly recommended.
Pitfalls to Avoid
There is a lot of flexibility however; some things are simply off limits. These include fast food, over processed foods, excess sugars, and foods made up mostly of low grade carbohydrates. Foods high in sodium, saturated fats, and cholesterol are other examples.
One of the hardest challenge people face is ignoring their sweet tooth but this must be done. Instead of processed sugars, natural sugars from fruits can be used. So too can small portions of chocolate, which has proven to have some medical value. Simply research the proper portion for each type.
As always, moderation is the is the key to a successful diet regardless of the purpose. Persons must cut down on alcohol and coffee consumption, although completely removing them is unnecessary. In fact, like chocolate, they have revealed some health benefits when used in moderation.